Run 1 Mile for the June Run Challenge

Complete 5 Rounds for Time:
5 Squat Cleans (135/95)
200 meter Sprint
10 Pull-ups

Run 1 Mile for the June Run Challenge

Complete for Time:
100 Double Unders
30 Power Snatch (65/45)
80 Double Unders
25 Power Snatch (95/65)
60 Double Unders
20 Power Snatch (115/80)
40 Double Unders
15 Power Snatch (135/95)
20 Double Unders

Run 1 Mile for the June Run Challenge

3 Minute Time Cap:
400 meter Run
AMRAP Double Unders
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Wall Ball Shots (20/14)
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Calorie Row
*Rest 2 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Burpees

Run 1 Mile for the June Run Challenge

30 Minute Partner AMRAP:
200 Calorie Row
(partners switch every 25 calories)
Then…
4 Rounds:
20 Overhead Squats (95/65)
20 Toes to Bar
20 Box Jump Overs (20”)
(partners switch every 10 reps)

Run 1 Mile for the June Run Challenge

“Tabata This”
8 Rounds of:
0:20 work, 0:10 rest, alternate btw movements
Chin Over the Bar Hold
Ring Support Hold
Handstand Hold
Squat Hold

6 Minute AMRAP:
6 Russian Kb Swings (70/55)
6 Jumping Lunges (3 per side)
6 Ring Push-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

Re-Test Max Day!
Deadlift
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%

Strict Press
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%

Plank Tabata: any style

Run 1 Mile for the June Run Challenge

Max Day for Strength Cycle or…

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 with same barbell

3 Rounds of:
Against a 3 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 3 minutes and repeat 2 times.
(Recommended weight = 70-75% of heaviest weight hit in the complex)

Spend 10 minutes working on a gymnastics skill of your choice

20-15-10-5
Power Snatch (95/65)
V-ups
Calorie Row

Max Day!
Overhead Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%

Strict Press
3 @ 50%
3 @ 60%

12 Minute EMOM:
Minute #1: 30 Unbroken Double Unders
Minute #2: 10 Push Press (115/80)