6.17 -6.23


Speed Bench

4 sets x 2 Bench

Supersetted 6 Weighted Chin Up

*last set 1 giant set of 10/10/10 wide regular narrow all 30 rep without putting bar down only re-rack* 135/95


15 Incline DB bench press (climbing in weight) Immediately into;

45sec. of Max DB Bent over Rows (right arm only)

15sec. Transition

45sec. of Max DB Bent over Rows (left arm only) Rest 2 minutes

Repeat for 4 Total Rounds

Accessory Work 

100 Barbell Curls 2 second negatives with a partner


Back Squat

3x4 Back Squat

(build off last weeks 6 rep NO MISSES)

After last set of Back Squat: 

load up 110-120% of 1RM

3 sets of :15 sec Back Rack Future Holds


3 x 4min AMRAP

50 Double Unders

25 TTB or Weighted Sit Up

Max DB/KB Front Squats in remaining time

-2 min rest between AMRAPS-

*can anyone break 100?!*

Accessory Work

4 Sets

:40/20 Weighted Planks

Big Wednesday


1 Round:

50 Russian Swings 

800m Run


50m Farmers Carry

15 Cal Row

10 Fat Grip DB Snatch (5/5)


1 Round

50 Russian Swings

800m Run

(25-30 min)

50m Farmers Carry

15/10 Calorie Row

10 Fat Grip Clean Press (5/5)



12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max UNBTN Burpees

Rest 2 Min x 5 rounds

*Score is only UNBTN Burpee*


1x100 Dips

*Every time you break 20 Barbell Curls*

*10min Cap*


Power Clean

Every 3 min for 10 Rounds

3 Power Cleans (75% of single)

10 Pull Ups 

35 DU

Accessory Work

3 Sets 

12 Single Arm Bent Rows

25 Banded Pull apart

Partner Wod

3 Person Team

1 mile Run (200m intervals)

40 Synchronized USA Swings  

30 Sled Push

2000m Row

30 Sled Push

40 Synchronized USA Swings 

1 Mile Run (200m intervals)

*2 teammates Run at the same time 1 solo*

Sunday Sweat


A. 15/12 Calories Assault Bike SPRINT

B. 12 Burpees

C. 50 Double Unders

D. :45 Plank 

E. Rest