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
