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061223-061623




Monday

Front Squat 4 x 4 Start around 75%

New squat cycle kicks off on June 20th!

Summer Shandy (Time) For Time: 50 AbMat Sit Up 40 Dumbbell (2) Thruster 35/20 30 Dumbbell (2) In Place Lunge 400m Run Cap = 10 RX+:- 50/35


Tuesday

Did you miss me?! (AMRAP - Rounds and Reps)


27min Clock

At 3,2,1,..GO 16min AMRAP 10/7 Cal Ski 12 C2B 12 Lateral Burpee Over Bar 12 Hang Snatch 95/65 4min Rest 7min to find a 1RM Snatch *No lifts can be made during rest. No "warm up lifts". *You may grab weight and load your bar. *Power or Squat *Lift must be completed BEFORE the Clock hits 27min. RX+: 115/80 6 BMU Fitness 12 Ring Row or Bent Over Row 12 Burpee 12 Hang DB(2) Snatch


Wednesday

Bench Press 3RM Today is the day!! We're going to have 18min to find a new 3RM Bench Press. Here is a suggested way to build up to this weight 6-6-4-2-2-2-3RM attempt Fitness:

8x3 Bench Press Moderate to heavyweight


Life Guard Flex (No Measure) 4-5 Steady Rounds 10-15 Barbell Bicep Curl 10-15 Barbell Strict Press 30 Russ Twist w/ Plate 10-15 Plate Sit-Up (Straight Leg) 8/8 DB Bent Over Row On Bench Curls to Strict Press are unbroken and so are Russ Twist to Plate Sit-Up Russ Twist: L+R=1


Thursday

2 Birds

Partner Workout

28min AMRAP 1000m Row 40 Burpees

1 Mile Run (split into 400m) 100 Double Unders

50/40 Cal Bike


Friday

Clean and Jerk

10min EMOM 1 Rep at 80-85% *Clean and Jerk style of your choice *One weight for the whole EMOM. Don't be that person Fitness: 5-10 KBS Every Minute


Cheap Sunglasses (Time) For Time 21-15-9 STOH 95/65 T2B *50 Double Under BEFORE each round 7min Cap Fitness: DB(2) Push Press Sit-Up 75 Jump Rope RX+: 135/95


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