Sunday June 30

Bike 35K

Saturday June 29

Swim

100m warmup

2x50 kick

50m backstroke

400m free

2x50 kick

400m free

2x50 kick

50m backstroke

100m cooldown

Friday June 28

Front Squat 3-3-3

5 rnds of:

• 3 Push Press
• Max Ring Dips

Tabata Alternating:

• Hollow Hold
• Superman Hold

Thursday June 27

Run 5K

Wednesday June 26

Walk 1 hour

Tuesday June 25

Snatch + 2 OHS

Team Cindy (Partners alternate rounds)
Complete as many rounds in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

Thursday June 20

Run 6K

Tuesday June 18

Bike 35K

Monday June 17

Clean

50m Waiter's Walk Right
50m Waiter's Walk Left
60 Slam Balls (20 lbs)
50 KB Swings (35 lbs)
40 Wall Balls (14 lbs)
10 Pullups
20 Power Cleans

Sunday June 16

Walk 45 mins

OR

Spin 25 mins

Saturday June 15

Run 5K

Friday June 14

800m Run
5 Pullups
20 Slam Balls
800m Run
5 Pullups
20 Slam Balls
800m Run

Wednesday June 12

Run 6K

Tuesday June 11

Warm-up to Max Back Squat

3 sets of 60% Max Back Squat

Rest

3 sets of Max Reps Ring Rows

Rest

Warm-up to Max Push Press

3 sets of 75% Max Push Press

Sunday June 9

Bike 50K

Saturday June 8

Swim 45 mins

Friday June 7

25 pullups
25 deadlifts (85 lbs)
25 pushups
25 KBS (35 lbs)
25 Back Squats (65 lbs)
25 K2E
25 Thrusters (35 lbs)
25 Calf raises (20 lb DB)
25 Burpees

Thursday June 6

Run 3K easy

Snatch

5 rnds of:

• 2 min AMRAP:
• 5 wall ball
• 3 T2B
• 1 Snatch
• 2 min Rest

Wednesday June 5

Walk 4K

Tuesday June 4

Bike 50K

Monday June 3

Deadlift

8 rnds (20s on/10s rest) of:

• Pushups
• Bicycle crunches
• Chinups
• Dumbbell lunges

Sunday June 2

Walk 3.5km

Saturday June 1

Run 5K