Workouts Week of 06/20/2022-06/24/2022

Monday: – 6/20/22
“Fast Break”
10 Rounds For Time: (30min cap)
15/12 Calorie Row 
15 Wallballs 20 / 14 lb to 10/9ft.
Rest 1:00 Between Rounds.
*Score: Total Time Including Rest  

Tuesday – 6/21/22:
Every 90s x5
5 front squats @75%*all sets are across. Heavy sets of 5. 
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar  
*Score: Rounds + Reps 
 
Wednesday – 6/22/22:
Strength:
Every 90s x5
5-4-3-2-1 deadlifts
*each set is meant to be moderate/heavy for rep count. 
“Dead & Gone” 
For Time: (15min cap)
21-15-9:Deadlifts 225 / 155 lb 
200 Meter Run
Dumbbell Push Jerks 50 / 35 lb’s 
200 Meter Run
Score: Total time 

Thursday – 6/23/22:
“StrengthMOM”
EMOM X 24Min
1: Back squats (185/135)
Min 2: DB bench press (50’s/35’s)
Min 3: Calorie Row Min
4: rest 
Score is total reps+Cals across entire workout. 

Friday – 6/24/22:
Strength/primer:
EMOM x5
3 power cleans @75% or heavy*do not need to be UB. 

“Til Death Race Do Us Part”
For time:
5 Rounds: 
15/12 Calorie Bike 
10 Bar-Facing Burpees
Rest 5 Minutes
5 Rounds: 
10 Power Cleans 135 / 95 lb
10 Bar-Facing Burpees
Score: Total time including rest.