June Sunsets
Bench Press
5 x 5 @ moderately heavy weight
*rest :90-2:00 between sets
into:
Superset:
Box Dip x 12
Push Up x 12
x 3-4 sets
Complete all 5 sets of bench presses before moving into the superset.
Kore Kash Out (No Measure)
TABATA x 4 Minutes:
-Plank
-Medball Russian Twists
Tuesday
Back Squat
Find 1RM
20min Cap
If you do not wish to test your back squat today, complete the following:
6x5
Start at 65% and build
Cow Tippin' (Time)
For Time:
20-15-10
Hang Power Clean 95/65
15-25-35
Wall Ball 20/14
Fitness:
20-15-10
Kettlebell Swing
15-25-35
Kettlebell Goblet Squat
Rx +:
135/95 & 30/20
Cap = 10 Minutes
Wednesday
Tow Trucks
Strict Pull-Up
5 x 5-8 @ moderately challenging effort (banded, or add weight)
*rest :90-2:00 between sets
into:
Superset:
Banded Barbell Bent Over Row x 12-15
Sandbag Bearhug Slow Carry x 100'
x 3-4 sets Similar session to Monday, but we are pulling instead of pressing.
Burn It Down (Time)
Partner Workout: (Teams of 2)
For Time:
80/65 Calorie Ski
200m Famers Carry
30 DB/KB (1) Box Step-ups
200m Farmers Carry
80/65 Cal Row
Thursday
Apologize, It's Too Late To (Time)
2 Rounds For Time:
25/20 Calorie Bike
50 AbMat Sit Up
40 Push Up
Run 400m
60 Double Under
3 Rope Climb
Fitness:
100 Single Under
Rx +:
12 Ring Muscle Up
Cap = 25 Minutes
Friday
Elevated Deadlift
*Loaded Barbell sits on blocks or plates to make the bar sit just below the knees.
5x5
Start around 65-70% and build as you go.
... Why? (Time)
3 Rounds For Time
20 Alt DB Snatch 35/20
20 DB(1) Front Squat
14/10 Cal Ski
10min Cap
**DB Front Squat Standard: 1 Head of DB must be on the shoulder (not chest or back) and one hand must be fully gripped on DB Handle**
Fitness:
20 Alt Hang DB Snatch
30 Air Squat
12/8 Ski
RX+:
50/35
Single Arm DB Overhead Squat
