314 Week of 6/24
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MondayTuesdayWednesdayThursdayFridaySaturday
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6/246/256/266/276/286/29
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowCatalyst Warmup2 Rounds3 Minute Row400m RunSpealler Warmup
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20 Air SquatsWrist Circles 10-15 Each Direction400m Run30 Mountain Climbers30 Jumping Jacks
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250m RowElbow Circles 10-15 Each Direction5 1-Arm R. KBS10 Snap To Hollow20 WindmillsSkill
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20 Goblet SquatsSeal Swings 10-155 1-Arm Shoulder Press10 Supermans20 Mountain ClimbersDouble Unders
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250m RowOver and Backs 10-1510 Box Step UpsT-Hips/T-Glutes20 T-Glutes
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20 Alternating Cossack SquatsFreestyle Bounce 10-15Band Good Mornings20 T-HipsWorkout
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Banded X-WalksArm Circles 10-15 Each DirectionWorkoutBanded X-Walks3 Rounds CindyFrom Chris Spealler
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T-Glutes/T-HipsTrunk Rotations 10-15 Each DirectionFrom Julie FoucherLeg Swings40 Minute Clock
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Hip Circles 10-15 Each Direction5 RoundsStrength1 Mile Run
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StrengthBow & Ben 10-1530 KBS 53/35Strength20 Turkish Getups100 Front Squats 95/65
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Back SquatKnee Circles 10-15 Each Direction30 Box Jumps 24/20Deadlift- 10 per side100 Burpees
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4x5 @ 70%Leg Swings 10-15200m Run1x5 @ 85% 1RM- Adjust weight as able or needed1K Row
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5+ @ 70%Squatting Ankle Stretch 10-30sThen, Run AFAP
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Russian Baby Maker 10-30s SkillWorkout
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Workout15 Minute AMRAPWorkoutFrom Rob OrlandoStretching/Mobility
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From Katrin DavidsdottirClean & Jerk3 HSPU - StrictFrom Sam BriggsAxle "McGhee"
Roller Shoulders, Back, Glutes, Hips, and Quads
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5 Rounds10 Minutes to Find 1 RM Power Clean3 HSPU - KipPartner Workout30 Minute AMRAPSmash Calves on KB or BB
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12 Deadlifts10 Minutes to Find 1 RM Jerk3 HSPU - Knees to Chest9 Synchro C2B Pullups5 Axle Bar Deadlifts 275/185
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9 OHS
3 HSPU - Piked Position at Bottom
9 Synchro Thrusters 95/6513 Pushups
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6 Hang Power SnatchWorkout400m Partner Run9 Box Jumps 24/20
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Rx: 115/80From Matt Fraser & Rich FroningCooldown15 Synchro C2B Pullups
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Adv: 155/105Teams of 21:00 Quad Smash/Side15 Synchro Thrusters
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10 Rounds Each1:00 Couch Stretch/Side400m Partner Run
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Cashout50 Double Unders1:00 Shoulder Smash/Side21 Synchro C2B Pullups
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3 Minute AMRAP15 T2B1:00 Seated Straddle21 Synchro Thrusters
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20 DU5 Bench 225/1551:00 Downward Dog400m Partner Run
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5 Burpee Box Jump 24/20
- Scale reps, movements, and weight as needed
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- 30 Minute Cap
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Back SquatSnatchCleanEndurance/KBSquat
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