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061719-062119

June 16, 2019

 

Monday 061719

 

Open 19.4

For Time

3 Rounds 

10 Power Snatch

12 Bar Facing Burpees

 

Rest 3:00

 

3 Rounds

10 Bar Muscle-Ups

12 Bar Facing Burpees

 

Finisher

Suns Out, Guns Out

3 Sets

20 Empty Barbell 1/2 Curl

20 Empty Barbell Skill Crusher

 

Tuesday 061819

 

Strength/Skill

5X5 

Push Press (20X1)

 

For Time

800m Run

25 Push Press (135/95)I(95/65)

800m Run

20 Push Press (155/105)I(135/95)

800m Run

15 Push Press (185/125)I(135/95)

 

Wednesday 061919

 

Strength/Skill

Clean Complex

E2MOM X 10 Minutes

1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

 

Workout

AMRAP X 14

2 Squat Clean (225/155)I(165/115)

20 Double Unders

10 Toes To Bar

 

Thursday 062019

 

Workout

TABATA

8 Sets, :20 Work / :10 Reset

Tabata 1 -- Plate Ground to Oh (45/35)I(35/25)

Tabata 2 -- Box Jump (20)

Tabata 3 -- Bottom 2 Bottom Air Squat

Tabata 4 -- Bike/Row For Cal

Tabata 5 -- Double KB Front Rack Hold (70/55)I(55/35)

 

-Rest 1:00 b/t Tabatas-

 

Finisher

Rump Pump

2 Sets

10 KB Split Squat (L Leg Forward)

10 KB Split Squat (R Leg Forward

10 KB Romanian DeadLift

 

Friday 062119

 

Workout

Death Row

EMOM X 20 Minutes

Min 1 -- 20 Cal Row

Min 2 -- 15 Burpees

 

* Scale as needed to accomplish the work in each minute in :45-:50 or less each.

 

Finisher

ABS

3 Sets Not For Time

10 Pike-Ups on Rower

30 Russian Twists

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