Run 1 mile for the June Run Challenge
Double Under Practice
6 Minute EMOM:
Practice/Jump for 30 seconds, rest for 30 seconds
4 Rounds for Quality:
10 Hollow Rocks
KB Single-Leg Deadlift, 5 per leg
*Increase weight as able.
6 Minute AMRAP:
6 Sumo Deadlift High Pulls (75/55)
6 Clapping Push-ups
Run 1 mile for the June Run Challenge
Split Jerk
3-3-3-3-3
*Work up to 65-70% of 1RM by last set.
“Fran”
21-15-9
Thruster (95/65)
Pull-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
Complete 10 Rounds for Time:
100 meter Sprint
5 Burpees
5 Knees to Elbows
100 meter Row
5 V-ups
5 Ball Slams (30/20)
Run 1 mile for the June Run Challenge
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 w/ same barbell
3 Rounds of:
Against a 2 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 2 mins & repeat 2x.
(Recommended weight = 70-75% of heaviest weight hit in the complex)
Run 1 mile for the June Run Challenge
20 Minute EMOM:
Minute #1: 10 Push Press @ ~70% 1RM
Minute #2: 30 Unbroken Double Unders
Minute #3: 10 Chest to Bar Pull-ups
Minute #4: Rest
Run 1 mile for the June Run Challenge
8 One-Minute Rounds:
10 Burpees over the Bar
Max Reps of Power Snatches (135/95)
*Rest 2 minutes between rounds.
Run 1 mile for the June Run Challenge
Back Squat
3-3-3-3
*Aim for ~80% of 1RM for all four sets.
4 Minute AMRAP:
8 KB Swings (50/35)
8 Jumping Lunges (4 per leg)
Run 1 mile for the June Run Challenge
Endurance WOD (7:45a)
“Olaf” +
Complete 5 Rounds for Time:
5 Squat Cleans (155/105)
25 Push-ups
400 meter Run
Community WOD (10:00a)
20 Minute AMRAP:
5 Med Ball Cleans
10 Push-ups
10 Sit-ups
10 Ring Rows
200 meter Run
Run 1 mile for the June Run Challenge
“Mary”
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols
15 Pull-ups