Workouts for Week of June 11


For time:
Run 5k -or- Row 5k

My preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.


Every 90 seconds, for 24 minutes (8 sets) of:
Station 1 – 3 Power Cleans
(building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)
Station 2 – 6 Tall Box Jumps
(jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

For time:
750 Meter Row
25 Burpee Box Jump-Overs (24/20″)


Five sets of:
Push Press x 3-4 reps
Rest 2 minutes

Build to today’s heavy 3-4 reps.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Pull-Ups

Every 90 seconds, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm


Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
40 Double-Unders
20 Alternating Pistols
40 Double-Unders
40/30 Calories of Rowing


Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Toes to Bar
12 Russian Kettlebell Swings (70/55 lbs)


Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (55/35 lbs)
60 seconds of Box Jumps (24/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds


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