MONDAY

(Red Rose Day)

Skill: Balance - Front/Back Scales

"65 Roses"
- 65 DUs
- 65 lateral jumps over DB
then
- 65 Deadlifts (205/145)*
- 65 Russian Twists (1 DB**)
then
- 65 DUs
- 65 lateral jumps over DB
then
- 65 Pistols
- 65 renegade rows
then
- 65 DUs
- 65 lateral jumps over DB

TUESDAY

(Sewing Machine Day)

e90S for as long as possible

3 Clean & Jerk
PC or SC, PJ or SJ

Tabata

1-arm DB Thruster

Accumulate 5 min in plank (Rx+ = rings)

WEDNESDAY

(Flag Day, Army Birthday)

TK
AMRAP 20 or 7 rounds, whichever first:

  • 8 Strict Pull-Ups
  • 8 Box Jumps (36 | 30)
  • 12 Kettlebell Swings (2P | 1.5P)

THURSDAY

(Global Wind Day)

EMOM for 10 minutes:

  • even = 3 cossack squats per side
  • odd = 3 weighted lateral step-ups per side

"Wind & Fire"
(also Smile Power Day, so put away your pain face)
4 Rounds:
:30 max effort at

  • Mtn Climbers (left/right = 1)
  • Air Squats
  • Prowler (1 length = 1)
  • Assault Bike (cals) 
  • max burpees (no clap)**

4:00 rest

*2 scores - total of the 4 movements and total burpees

FRIDAY

(It's Fresh Veggies Day)

Skill: Grip Tests!

"Farmer Jon"

  • 10 Pendlay Rows (supinated grip)
  • 6 Pinch Carries around barbell
  • 400m run
  • 10 Pendlay Rows (pronated grip)
  • 6 1-hand FW around barbell (Left)
  • 400m run
  • 10 Pendlay Rows (supinated grip)
  • 6 1-hand FW around barbell (Right)
  • 400m run
  • 10 Pendlay Rows (pronated grip)
  • 6 Pinch Carries around barbell
  • 400m run

SATURDAY

(World Juggling Day)

EMOM for 8 minutes:

Strict HSPUs (pick a number you can hit every minute)

"Don't let me down"
Teams of 3-4
5 rounds

  • 10 each: reps in WB train
  • 10 each: hollow rocks
  • 10 each: KB Taters
  • 10 each: superman rocks

SUNDAY

(Today is Father's Day)

Bench Press

In 12 minutes

Build to a heavy 3 @ 21x1 tempo

"The Anti Dad Bod"
AMRAP in 10 min:

  • 1 slam ball carry in 1-arm*
  • 5 situps
  • 10 Pushups
  • 15 slam balls