6.10-19 -6.15.19

Monday: 6.10.19

For time in teams of three
Bike 60 cals per male and 40 cals per female teammate (10:00 cap on this section)

Then, directly into

3 Rounds of
20 Bar muscle ups
30 Box Jump Overs (24″/20″)
40 Shoulder to overhead

Round 1 Barbell – 115/75#
Round 2 Barbell – 135/85#
Round 3 Barbell – 155/95#

22 Minute time cap. Share reps with one partner working at a time  


Tuesday: 6.11.19

5x Front squats
In 10 minutes or less, build to a heavy set of 5.

Then,

9 Rounds for time of
8 Russian kettlebell swings 55/35#
7 Push ups
6 Wall ball shots 20/14#


Wednesday: 6.12.19

On the minute for 10 Minutes, 5 sets of each
Even minutes: 12 Dumbbell bench press
Odd minutes: 6 Strict pull ups

Then,

2 Rounds for time of
100 Double unders
20 Hang power snatch 95/65#
20 Lateral burpees over the bar

The barbell should be light enough that you’re able to hit at least 10 unbroken reps on the first set.


Thursday: 6.13.19

10 Minute amrap
5 Devil press 35/25# per hand
40′ (20+20) Walking lunge with the same bells
5 burpee pull ups

Then,

Accumulate 3 minutes in an L-sit variation
Try to hit at least 20 seconds per set.  Quality form, all the way to the last set, is more important than the difficulty of the variation.  This is not for time but should be finished well within 10 minutes.


Friday: 6.14.19

In 1:00
30′ Sled push 180/135# additional weight
30′ Sled pull 180/135# additional weight
30′ Farmer’s carry, heavy, right hand
30′ Farmer’s carry, heavy, left hand
Max distance slam ball bear hug carry with remaining time (each 5′ counts as 1 point toward score)

Rest at least 5 minutes and repeat for 3 rounds.

Then, time permitting


Saturday: 6.15.19

For time
20 Deadlifts 275/195# (no more than 75% of 1rm)
600m Run
20 Power cleans 185/125#
800m Row
20 Thrusters 135/85#
2000m Air bike

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