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Workouts for Monday, June 18th - Tuesday, June 19th - Wednesday June 20th

Workouts for Monday, June 18th - Tuesday, June 19th - Wednesday June 20th

"The function of leadership is to produce more leaders, not more followers." -Ralph Nader

Monday, June 18th 

Strength: E2MOM x 12 (6 Sets)

10 Back Rack Lunges (5 Each Leg)

*Increase Weight with Each Set


Conditioning: 4 Rounds for Time

21 Double Unders

15 Air Squats

9 Pull-Ups

*SX = 42 Singles, Jumping or Banded Pull-Ups

*BG = 21 Singles, Ring Rows


Tuesday, June 19th

Strength: EMOM x 10

Even: 5-10 Strict Pull-Ups or Ring Rows

Odd: 5-10 Strict HSPUs or DB Press


Conditioning: 4 Rounds For Time

20 KB Swings (53/35)

20 Box Jumps (24/20)

*10 Minute Cap

*SX = 35/25, 20/12

*BG = 26/18, 12/12

*Stimulus: Go at a Pace You Can Maintain on the Box Jumps. Do the KB Swings in 1 or 2 Sets


Wednesday, June 20th 

Strength/Conditioning:

Every 90 Seconds for 21 Minutes (15 Rounds)

10/8 Cal Row

2 Clean and Jerks @ 70% 1RM

*If You Fail to Complete a Round in 90 Seconds, You Must Rest the Next Round

*Stimulus: Lifting Heavy When Fatigued... Make Sure You Have a Good Set Up For Each Lift

*Score = Completed Rounds


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