6.11.18 – 6.16.18

Monday: 6.11.18

8-8-8x Bench press
In 12 minutes or less, work up to and complete 3 heavy sets of 8 reps.  The bar must come to a complete stop on the chest on each rep.  The weight does not need to be the same throughout.  Record the sum of the three heaviest successful sets.


7 Minute amrap of
10x American kettlebell swings 55/35#
40x Double unders
Perform 5x hand release push ups every minute starting at 0:00

Tuesday: 6.12.18

1x Hang squat snatch with 3 sec pause in the squat + 1x hang squat snatch
In 10 minutes or less, build to the heaviest weight you can hit with good form.  If you move your feet after receiving the bar, the rep does not count.  Do not drop the bar between reps.


5 Rounds for time of
4x Bar muscle ups
5x Toes to bar (sub v-ups if space is limited)
6x Power snatch 95/65#

Wednesday: 6.13.18

In teams of three, 16 minute amrap of
3x Rope climbs 15′
12x Box facing burpee box jump overs 24/20″
24x Front squats 135/85# (or no more than 60% of your 1rm squat clean

One partner working at a time, reps are shared.  Excluding extenuating circumstances, do not use a rack on the squat cleans.

Thursday: 6.14.18

On the minute for 10 minutes
Even: 4-8x Strict pull ups
Odd: Strict overhead pressing work


10-9-8-7-6-5-4-3-2-1 Reps of

Single arm dumbbell shoulder to overhead, right arm 50/35

Burpees to plate 

Single arm dumbbell shoulder to overhead, right arm 50/35

Russian twists 20/14# per side, feet elevated for


Friday: 6.15.18

1 Minute for max distance
4x Slam ball load to 60/54″ platform
2x Slam ball load to 54/48″ platform
Max distance bear hug carry with remaining time
Rest at least 4 minutes between efforts

Use a heavier ball on the second (lower platform) set.  Repeat for 3 rounds.  Record the total number of feet across all 3 rounds.

Then, time permitting

Flex Friday
Bi’s and tri’s

Saturday: 6.16.18

18 Minute amrap of
6x Chest to bar pull ups
8x Thrusters 95/65#
10x Russian kettlebell swings 55/35#

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