060622-061022



Monday 060622

16 x :15 rds

Set 1: 4 wall balls

Set 2: 4 toe to bar

Set 3: 5 sumo DL high pulls (75/55)

Set 4: 3 burpees

Rest 1:00 b/t sets

*complete all 16 rds at one Mvt. then rest…then move on to the next Mvt.



Tuesday 060722

Compete

4 Rounds For Time:

21/18 Bike Cals

12 Deadlifts (155/105)

30 AbMat Sit-ups

100 Meter Farmers Carry (50's/35's)


Train

4 Rounds For Time:

18/15 Bike Cals

12 Deadlifts (115/85)

30 AbMat Sit-ups

100 Meter Farmers Carry (35's/25’s)


Wedesday 060822

5 Sets:

2 Power snatches +

1 Overhead Squat

*Keep these light work on form!

Compete

AMRAP 25:

7 Box Jump Overs (24"/20")

5 Strict Pull-ups

7 Power Snatches 75/55


Every 5 Minutes [Starting at 0:00]:

Run 400 Meters


Train

AMRAP 25:

7 Box Jump Overs (24"/20")

7 Ring Rows

7 Power Snatches 65/45


Every 5 Minutes [Starting at 0:00]:

Run 200 Meters


Thursday 060922

Compete

Partner Workout

AMRAP 18:

500 Meter Row

30 Push Press (95/65)

100 Double Unders

500 Meter Row

30 Front Squats (95/65)

100 Double Unders

500 Meter Row

30 Thrusters (95/65)

100 Double Unders

*Score = Rounds + Reps


Train

AMRAP 18:

500 Meter Row

30 Push Press (65/45)

170 Singles

500 Meter Row

30 Front Squats (65/45)

170 Singles

500 Meter Row

30 Thrusters (65/45)

170 Singles



Friday 061022


Movement of the month Back Squats

Strength 3X5 Back Squats


Compete

5 Rounds

12/9 Cal Bike

10 Burpee Box Jumps

2 Rope Climbs


*Rest 2 Minutes Between Rounds


Train

5 Rounds

10/7 Cal Bike

8 Burpee Box Jumps

2 Rope Pulls/ 8 Toes to Bar


*Rest 2 Minutes Between Rounds


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