Monday, June 1, 2020

Tuesday 6-2-20

Tuesday 6-2-20
EMOM x 9
1) 10 Ring Dips
2) :45 Hollow Hold
3) :45 Arch Hold

Conditioning:
4 Rounds For Time
10 Burpee Box Jumps (24”/20”)
20 Alternating Dumbbell Snatch (50/35)
400 Meter Run

Sunday, May 31, 2020

Monday 6-1-20

Monday 6-1-20
Stamina Squats
On the 1:30 x 6
2 Front Squats + 3 Back Squats

Conditioning:
AMRAP 4
21 Calorie Row
21 Kettlebell Swings (53/35)
21 Goblet Squats (53/35)

Rest 4 Minutes

AMRAP 4
15 Calorie Row
15 Kettlebell Swings (53/35)
15 Goblet Squats (53/35)

Rest 4 Minutes

AMRAP 4
9 Calorie Row
9 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)

Friday, May 29, 2020

Saturday 5-30-20

Saturday 5-30-20

“Wrecked”
2 Rounds for Time

400 Meter Run
30 Front Rack Barbell Lunges
100 Meter Wreck Bag Carry

400 Meter Run
30 Power Cleans
100 Meter Wreck Bag Carry

400 Meter Run
30 Split Jerks
100 Meter Wreck Bag Carry

Barbell Movements (135/95)
Wreck Bag (75/50)

Thursday, May 28, 2020

Friday 5-29-20

Friday 5-29-20

EMOM x 12
1). 10-12 Toes to Bar
2). 10-15 Wall Balls
3). 10-12 Chest to Bar Pull-ups
4). 10-15 Push-ups

Conditioning:
AMRAP 3 x 3
10 Dumbbell Box Step-Overs (50s/35s)(24”/20”)
10 Dumbbell Clean and Jerks (50s/35s)

Rest 2 Minutes between AMRAPS.

Wednesday, May 27, 2020

Thursday 5-28-20

Thursday 5-28-20

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Take 20-30 minutes for mobility.

Tuesday, May 26, 2020

Wednesday 5-27-20

Wednesday 5-27-20

Snatch Complex
On the 1:30 x 7 Sets
1 Power Snatch
1 Snatch
1 Overhead Squat

Conditioning:
For Time
Buy In: 20 Burpees

200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

Buy Out: 20 Burpees

Monday, May 25, 2020

Tuesday 5-26-20

Tuesday 5-26-20

4 Rounds
1:00 Minute Wall Sit Holding Object/Weight Overhead with Arms Extended
1:00 Minute Rest

Conditioning:
4 Rounds For Time
100 Jumping Jacks
50 Mountain Climbers
25 Sit-ups