June 29, 2020 Monday

65-75% of 1RM


June 27, 2020 Saturday

Partner Alternating Rounds or Solo

Rest 1 minute

Partner Alternating Rounds or Solo

Rest 2 minutes

Partner Alternating Rounds or Solo

Rest 3 minutes

Partner Alternating Rounds or Solo


June 26, 2020 Friday

*full depth squat required for hang clean 55% of 1RM power clean


June 25, 2020 Thursday


June 24, 2020 Wednesday

70% of 1RM Scale: seated dumbbell press


June 23, 2020 Tuesday

Only run 400m one time.

3s @60% 2s @65% 1s @ 70%

Scale: double dumbbell or barbell bent over row for pull-up


June 22, 2020 Monday

Sets of 4 @65% Sets of 3 @70% Sets of 2 @ 75%

Scale: sit-up or toes to kettebell


June 20, 2020 Saturday

Partner Warm Up

Partner Alternating Rounds

Partners alternate complete rounds. If you don’t have a partner, rest 1 minute between rounds.


June 19, 2020 Friday

65-70% of 1RM front squat

Scale: double dumbbell or barbell bent over row for pull-up


June 18, 2020 Thursday