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
