FRIDAY 06.16.2017

A. Teams of 2 alternate rounds to complete 4 rounds each of:
250m Row
5 KB or DB Single-Arm Push Press (each arm)
10 Goblet Squats
400m Run

 

THURSDAY 06.15.2017

A. 4 Sets:
Dumbbell Walking Lunges x 20 steps
Rest 90 seconds
Ring Dips max Reps
Rest 90 seconds

B. AMRAP 10:
5 Power Cleans 135/95
8 Strict HSPU

 

WEDNESDAY 06.14.2017

A. 4 Sets:
Shoulder Press x 3 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 6 reps @ 2110
Rest 90 seconds

B. AMRAP 8:
12 Pull-Ups
12 Thrusters 95/65
30 Double Unders

 

TUESDAY 06.13.2017

A. 5 Sets:
Deadlift 5 reps @ 21X1
Rest 20 seconds
Ring Push-Ups max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes

B. 5 Rounds for time:
400m Run
20 Wall Balls 20/14

 

MONDAY 06.12.2017

A. 4 Sets:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets

 

B. For max reps/calories:
2 Minutes of Burpees
Rest 2 Minutes
2 Minutes of Box Jump-Overs 24/20
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of KB Swings 53/35