WEDNESDAY, JUNE 12TH
Performance Warm-up
Spend 5-10 mins on the rower
3 easy rounds of:
10 Russian KB swings
10 push-ups
30 double unders
5 mins stretching anything that’s feeling tight. This can be done before or after the workout (or both).
Strength
Every 2 mins for 12 mins… 8-10 fast reps of dumbbell push presses
Performance Notes
Can you breath through the box jumps and still be able to hold on to the barbell during the cleans… that’s the challenge here!
Performance
3 rounds for time of:
30 box jumps (24/20)
20 power cleans (115/75)
10 bar facing burpees
Scaled Performance
3 rounds for time of:
30 box jumps/steps (20/16)
20 power cleans (75/45)
10 bar facing burpees
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Optional Conditioning
Bike for 30 mins at a 6 out of 10 intensity
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Fitness Warm-up
400m run
3 easy rounds of:
10 single leg unweighted deadlifts
10 push-ups
30 double unders OR 4 inch jumps
Fitness Notes
Can you find a pace that allows you to keep moving through the 3 rounds… and not have to rest during the jumping lunges.
Fitness (bodyweight)
3 rounds for time of:
30 box/chair jumps/steps (24/20)
20 jumping lunges
10 burpees
Scaled Fitness
3 rounds for time of:
30 box/chair jumps/steps (20/16)
20 lunges
10 burpees
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Kettlebell/Dumbbell
3 rounds for time of:
30 box jumps (24/20)
20 power cleans (50/35 DBs)
10 DB facing burpees