Run 1 Mile for the June Run Challenge
3 Minute Time Cap:
400 meter Run
AMRAP Double Unders
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Wall Ball Shots (20/14)
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Calorie Row
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Burpees
Run 1 Mile for the June Run Challenge
30 Minute Partner AMRAP:
200 Calorie Row
(partners switch every 25 calories)
Then…
4 Rounds:
20 Overhead Squats (95/65)
20 Toes to Bar
20 Box Jump Overs (20”)
(partners switch every 10 reps)
Run 1 Mile for the June Run Challenge
“Tabata This”
8 Rounds of:
0:20 work, 0:10 rest, alternate btw movements
Chin Over the Bar Hold
Ring Support Hold
Handstand Hold
Squat Hold
6 Minute AMRAP:
6 Russian Kb Swings (70/55)
6 Jumping Lunges (3 per side)
6 Ring Push-ups
Run 1 Mile for the June Run Challenge
Endurance WOD (7:45a):
“Kelly”
Complete 5 Rounds for Time:
400 meter Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
Community WOD (10:00a):
Complete 5 Rounds for Time:
200 meter Run
10 Box Jumps
10 Wall Ball Shots
10 Sit-ups
Run 1 Mile for the June Run Challenge
Re-Test Max Day!
Deadlift
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%
Strict Press
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%
Plank Tabata: any style
Run 1 Mile for the June Run Challenge
Max Day for Strength Cycle or…
Every 90 seconds for 18 minutes, alternating stations (6 sets each station):
Station #1: Hang Power Clean + Power Clean + Squat Clean (Build to Heavy)
Station #2: 5-10 Bent-over Rows with same barbell
3 Rounds of:
Against a 3 minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
*Continue adding 1 front squat per round until time is complete. Rest 3 minutes and repeat 2 times.
(Recommended weight = 70-75% of heaviest weight hit in the complex)