Monday
Juneteenth/Freedom Day is a federal holiday in the United States commemorating emancipation of enslaved African Americans.
Partner Time!!!
For Time (40 min cap)
Buy-In: 65 second Moment of Silence
Then, 6 Rounds of:
400m Weighted Run Together, 15/10 slam ball
20 Dumbbell Hang Squat Cleans, 35s/25s
18 Devil Presses, 35s/25s
66 Russian Twists, 35/25
** Both partners shall complete a weighted run/bike together. All other movements shall be equaly split between the partners. For example, Partner 1 completes 10 Hang Squat Cleans while Partner 2 rests. Then, Partner 2 completes 10 Hang Squat Cleans while Partner 1 rests.
Tuesday
AMRAP 10 for Quality
25m Single Arm Overhead Carry, each arm
10 Barbell Z Presses
4 Intervals For Max Barbell Reps
2-2-2-3 mins
2 Rope Climbs
15/12 Calorie Bike
Max Barbell Push Press in remaining time, 95/65
Wednesday
E2MOM x 5
1 Banded Deadlift
1 Regular Deadlift
Team of 3 Workout
AMRAP 25
Partner 1: 300m Run/350m Row
Partner 2: 5 Burpee Sandbag Over Wall
Partner 3: 15 Russian Kettlebell swings, 70/53
** Rotate when Partner 1 returns from the Run/Row
Thursday
For time
100 Bench Presses @ 60% 1RM
At each break, complete 15 table rows
** Any failed reps shall result in an immediate 20 burpee penalty.
5 Rounds for Time
10 Box Jump Overs, 30/24
15 Deficit Hand Release Push-Ups
20 Ab Mat Sit Ups
Friday
E2MOM x 6 rounds
10 Bulgarian Split Squats, 5 each leg; BB or DB, weight is athlete’s choice
10 Heels Elevated Goblet Squats, weight is athlete’s choice
EMOM 20
M1: 16/13 Cal Row
M2: 14 Single DB Box Step-ups, 7 each leg
M#: 1 set of DB “21’s”
M4: Sandbag Bear Hug Hold, full minute
M5: REST
Saturday
TBD
Sunday
Go outdoors and use your fitness.
