WARM-UP

EMOM x 3 MINUTES (:40 ON / :20 OFF)
MIN 1 – 90/90 Hip Rotations
MIN 2 – Yoga Push-Ups
MIN 3 – Kang Squats

Into…

2 SETS
200m Run
8 Air Squats
8 Alt. Elbow Punches
8 Strict Press

Into…

2 SETS
100m Run
6 Front Squats
6 Push Press
6 Thrusters

STRENGTH (ALL) — 5×2 Back Squat*

Back Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

FOR TIME
400m Run
50 Thrusters (95/65)
400m Run

(Score is Time)

KG BB: (42.5/30)

WORKOUT (FITNESS)

FOR TIME
400m Run
50 Thrusters (65/45)
400m Run

(Score is Time)

KG BB: (30/20)

OPTIONAL COOL DOWN (ALL)

1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

2 ROUNDS FOR TIME
500m Run
250m SkiErg or Row
20m Burpee Broad Jumps
20m Walking Farmers Lunges
20 Wall Balls (20/14)
250m SkiErg or Row
500m Row

(Score is Time)