Mt. Falcon Trail Run

*Meet at 7:30am at the East Trailhead.

3852 Vine St.
Morrison, CO 80465

Run 1 Mile for the June Run Challenge

Complete for Time in any order:
42 Hang Power Cleans (95/65)
42 Pull-ups
42 V-ups
42 Box Jumps (24/20)
42 Calorie Row
42 Ball Slams (30/20)

Run 1 Mile for the June Run Challenge

Shoulder Press
1-1-1-1-1

Push Press
3-3-3-3-3

Push Jerk
5-5-5-5-5

Run 1 Mile for the June Run Challenge

11 Minute Partner AMRAP:
5 Deadlift (225/155)
20 Wall Ball Shots (20/14) to the 10’ line
12 Alternating Burpees over the bar
*scaled versions available

Run 1 Mile for the June Run Challenge

12 Minute EMOM:
2 Squat Snatch (95/65)
4 Chest to Bar Pull-ups

Pause Back Squat
3-3-3-3-3
*3 second hold in the “hole”
(60-70% of 1RM)

Run 1 Mile for the June Run Challenge

14 Minute AMRAP:
6 Ring Push-ups
12 Jumping Lunges, alternating
100 meter Run
20 Butterfly Sit-ups
40 Double Unders

Dessert: 6 Min Plank Tabata
*Front, R Side, L Side, repeat 3 more times

Run 1 Mile for the June Run Challenge

6 x 5 Minute AMRAPs with 1 Min Rest:
400 meter Run
10 Burpees
In remaining time, complete as many reps as possible of either:
Tire Flips
Kb Swings (50/35)
Wall Ball Shots (20/14)
Calorie Row
50 meter Tire Drags (45/25)
Box Jumps (24/20)
*Choose one movement each AMRAP.

Run 1 Mile for the June Run Challenge

Deadlift
3-3-3-3-3

Complete 5 Rounds for Time:
5 Power Clean (155/105)
200 meter Sprint

Run 1 Mile for the June Run Challenge

5 Minute EMOM:
2 Strict Muscle-ups or 5 False Grip Ring Rows

“Tabata This”
8 Rounds of:
0:20 work, 0:10 rest, alt btwn movements
Chin Over the Bar Hold
Ring Support Hold
Handstand Hold
Squat Hold

Run 1 Mile for the June Run Challenge

30 Minute Partner AMRAP:
300/250 Calorie Row
(partners switch every 25 calories)
Then…
3 Rounds:
30 Overhead Squats (95/65)
30 Toes to Bar
30 Box Jump Overs (20”)
*Scaled versions available