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June 2019

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June

28 Jun

6-28-2019

I. Every minute on the minute, for 10 minutes: 200/175 meter row   Rest 2 minutes   II. Every minute on the minute, for 10 minutes: 6 Snatches 115/75   Rest 2 minutes   III. Every minute on the minute, for 10 minutes: 12 Burpee over bar

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27 Jun

6-27-2019

I. Five sets of: Jerk x 3 reps @ 70-75% II. 14 minute AMRAP of: 100 m Farmers Carry 45’s/35’s 30 Push-ups 100 m Farmers Carry 45’s/35’s 15 Deadlifts 205/145

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26 Jun

6-26-2019

I. TABATA (for max reps): Calorie Row  30 seconds rest MB Squat Jumps 20/14 30 seconds rest MB Sit-up 20/14 30 seconds rest MB Lateral Slams 20/14 II. 3 sets of: BB Hip Thrust x 5 reps [3-1-1] Rest 60 seconds SA DB Split Stance Row x 6 reps [2-1-1] Rest 60 seconds Resistant Band […]

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25 Jun

6-25-2019

I. Every 2 minutes, for 16 minutes: Power Clean + Clean  **Build to a heavy complex II. Complete as many rounds and reps as possible in 5 minutes of: 10 Box Jumps (24″/20″) 10 Push Presses (95/65 lbs) Rest 2 minutes Complete as many rounds and reps as possible in 5 minutes of: 5 Devil’s […]

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23 Jun

6-24-2019

I. Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes II. “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00

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21 Jun

6-21-2019

For Time: 21 Hang Power Snatches (95/65) 200 Meter Run 21 Overhead Squats (95/65) 200 Meter Run 15 Hang Power Snatches (95/65) 200 Meter Run 15 Overhead Squats (95/65) 200 Meter Run 9 Hang Power Snatches (95/65) 200 Meter Run 9 Overhead Squats (95/65) 200 Meter Run

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20 Jun

6-20-2019

I. Three sets of: Romanian Deadlift x 8 Reps [4-0-1] Rest 30 seconds Ab-Wheel Roll-outs x 12-15 reps Rest 30 seconds Hanging Med-Ball Hamstring Curls x 10-12 reps Rest 60 seconds II. 15 Minute AMRAP of: 60 Double unders 15 Toes to Bar 60 Double unders 15 Sumo Deadlift High-Pull 95/65

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19 Jun

6-19-2019

Every 2 minutes, for 30 minutes: Station 1 – 10 Dumbbell Devil’s Presses (35/25 lbs) Station 2 – 20/15 CaloriesRow Station 3 – 30 Box Jumps (24″/20″) Station 4 – 40 Push-Ups Station 5 – Rest

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18 Jun

6-18-2019

I. Every 3 minute, for 15 minutes (5 sets): Strict Shoulder Press x 1 rep **Suggested loads per set (by %): 80, 85, 90, 95, 95+ Every 3 minute, for 6 minutes (2 sets): Push Press x Max Reps @ 80-85% of today’s 1-RM II. “Helen” Three rounds for time of: 400 Meter Run 21 […]

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16 Jun

6-17-2019

I. Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ [3-1-1] **Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. II. Three rounds for time of: 100’ Walking lunge (no […]

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