9am “HIIT”
10am “Barbell 202”
Monthly Archives: June 2018
Friday 6-29
In teams of two with one partner working at a time…
For Time:
60 Cal Air Bike
40 Burpee
80 Pull Up
40 Squat Clean 95/65
40 S2OH 95/65
30 Burpee
60 C2B
30 Squat Clean 135/95
30 S2OH 135/95
20 Burpee
40 HSPU
20 Squat Clean 185/125
20 S2OH 185/125
40 Cal Air Bike
Thursday 6-27
Mobility: Calves/Hips/Lats
A: 3 Rounds
10 Cat Cow
10 Bird Dog
10 Superman
10 sec Hollow Hold
10 V-Up
10 Jack Knife
3 Wall Walk
10 Knee to Elbow
B: For Time
4 Rounds
400 m Run
20 Plate G2OH 45/25
20 OH Plate Lunge 45/25
20 T2B
Wednesday 6-26
“Wear Pink”
Mobility: Hams/Glutes/L and T Spine/Chest
A: 5-5-3-3-1-1-1
Deadlift
*3 Rounds
15 R/L DB/KB Bent Over Row
B: 10-8-8-6-6
Bench Press
*3 Rounds
15 Push Up
C: 10 min AMRAP
10 Burpee Box Jump Over 24/20
20 AMSU
Tuesday 6-26
Mobility: Calves/Hams/Glutes/L and T Spine
A: 30 min EMOM
1) 15/12 Cal Row
2) 50 DU
3) 20 Wall Ball 20/14
4) 10 Pull Up + 5 C2B
5) 15 GHD Sit Up
6) 20 Russian KBS 70/53
Monday 6-25
Hips/Front Rack
A: 10 min EMOM
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Front Squat
B: 1-1-1-1-1
1 Squat Clean +1 Hang Squat Clean
C: For Time
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean 155/105
1-2-3-4-5-6-7-8-9-10
Burpee
Friday 6-22
Mobility: Hips/Lats/OH Pos
A: 8 min
Build Max Thruster (Rig)
B: For Time
In teams of two with one partner working at a time…
“Frantasy Land”
21-15-9 Thruster 95/65 Pull Up
15-12-9 Thruster 115/75 C2B
12-9-6 Thruster 135/95 Bar MU
Thursday 6-21
Mobility: Calves/Hips/Lats
A: For Time
1,600 m Run
B: 5-5-5-5-5
Back Squat @ 75%
C: 10 min AMRAP
10 Alt. DB Snatch 70/50
20 AMSU
