June 24, 2019 Monday

Warm Up:

Easy 7 min AMRAP: --8 single leg kettlebell deadlift/side --8 single arm kettlebell clean/side --8 single arm kettlebell push press/side --50 single unders

Goal: sub 15 mins Garage Version: same

Scaled Version:

Goal: sub 15 mins

Optional Accessory Work:

Sled Push- heavy Just get it done, rest as needed between rounds if you want.

Post Workout:

Easy recovery bike or row 5-10 mins Roll/smash IT bands


June 23, 2019 Sunday

Rest Day

June 22, 2019 Saturday

Warm Up:

3 rounds: --10 ***reverse lunge w/ twist*** --10 banded press --10 goblet squat --50 ft high knee skip

Partner Workout:

Both partners run the 1 mi together. The remaining work in the AMRAP can be split any way you want. Just get it done.

Scaled Version Partner Workout:

Both partners run the 1 mi together. The remaining work in the AMRAP can be split any way you want. Just get it done.

Garage Version Partner Workout:

Both partners run the 1 mi together. The remaining work in the AMRAP can be split any way you want. Just get it done.

Optional Accessory:

Accumulate the reps of each.

Post Workout:

***Banded hip and knee work*** of your choice


June 21, 2019 Friday

Warm Up:

2-3 rounds: --50 ***plyo skier*** --10 pvc ***pass thru*** --5 pvc overhead squats --5 pvc ***sotts press*** ***Burgener snatch*** x 2

Single Unders- complete at a steady pace until the next 2 min round Work on barbell cycling position and mechanics.

Scaled Version:

Single Unders- complete at a steady pace until the next 2 min round Work on barbell cycling position and mechanics.

Garage Version:

Single Unders- complete at a steady pace until the next 2 min round Work on barbell cycling position and mechanics.

Optional Accessory:

Post Workout:

Icon ***Shoulder Maintenance*** or Crossover Symmetry


June 20, 2019 Thursday

Warm Up:

***3 way hip stretch*** x 3/side 2-3 rounds: --5 ***roll over v-sit*** --10 reverse grip press --10 barbell good morning --8 ***hanging hip touch*** --5 ***pike compression***

Optional:

Goal: sub 12 mins

Scaled Version:

Goal: sub 12 mins

Garage Version:

Goal: sub 12 mins

Optional Accessory:

Post Workout:

Banded hammie stretch --2 mins/side ***Pigeon stretch*** --1:30/side


June 19, 2019 Wednesday

Warm Up:

2-3 rounds: --5 ***kip swing*** --10 banded good morning --10 ***laying hammie***/side --5 hang muslce snatch ***Skill transfer snatch*** x 2

3 Position Snatch- High Hang + Hang + Floor for each rep Snatch Balance- build up to a heavy single within 5 sets

Scaled Version:

3 Position Snatch- High Hang + Hang + Floor for each rep Overhead Squat- build up to a heavy set of 3 within 5 sets

Garage Version:

Single Arm Dumbbell Overhead Squat- 3x10/arm, rest 3 mins between sets Single Arm Dumbbell Sotts Press- 3x10/arm

Optional Accessory:

Rest the same amount that your work take you or alternate back and forth with a partner.

Post Workout: