Monday 6/19/17
1.
5 Sets of:
Bench Press, 7 reps
Rest 60 seconds
Russian KBS, 20 reps
Rest 60 seconds
DB Bent Over Row, 10 reps
Rest 60 Seconds
2.
As many Reps as possible in 10 minutes of:
200 Meter Run or 250 Meter Row
15 Wall Ball Shots 20/14
Tuesday 6/20/17
1.
5 Sets of:
DB Front Squats, 8-12 reps 50/35
Rest 60 seconds
Toes-to-Bar, 12-15 reps
Rest 60 seconds
Hang Power Clean, 6-8 reps
Rest 60 seconds
2.
As many Reps as possible in 5 minutes of:
Strict Chest-to-Bar Pull/Chin-Ups
Wednesday 6/21/17
1.
2 Sets of:
Single Leg Box Step-Ups L, 45 seconds
Rest 15 seconds
Banded Pull Thrus, 45 seconds
Rest 15 seconds
Single-Leg Step-Ups R, 45 seconds
Rest 15 Seconds
Wide Stance Barbell Good Mornings, 45 seconds
Rest 15 seconds
2.
On a 30 minute clock, complete:
6 sets of:
Deadlifts, 5 reps
Dips, 8-12 reps, 1 drop
Thursday 6/22/17
5 Sets of:
45 second Calorie Row, rest 15 seconds
45 second Handstand Hold, rest 15 seconds
45 second Calorie Row, rest 15 seconds
45 second Plank, rest 75 seconds
Friday 6/23/17
1.
4 Sets of:
12 Alternating Pistols
Rest 60 seconds
15 Hip Extensions
Rest 60 seconds
12 Ring Rows
Rest 60 seconds
2.
1 Snatch Balance + 1 Hang Squat Snatch + 1 Squat Snatch
Saturday 6/24/17
1.
Teams of 2
As many Reps as possible in 25 minutes of:
9 Thrusters 95/65
7 Bar Facing Burpees
Partner 1 starts with 400 Meter run or 500 Meter Row
Partner 2 starts on thrusters and accumulates as many reps as possible.
Partner 2 picks up where Partner 1 finished and Partner 1 runs.
Continue this for 25 minutes.
Sunday 6/25/17
1PM and 3PM Classes
For Time:
150/100 Calorie Row
*EMOM starting at 0:00, perform 4 burpees
11AM Competitors Class
5-5-3-3-3-1-1-1-1
Dead Lift
Close Grip Bench Press
then,
4 sets 8 – 10 reps increasing weight each time:
then,
15min Partner AMRAP
200ft Sled Push (Weighted GHD) – Men: Partner plus 140lbs, Women: Partner + 90lbs
15 Odd Object Squats – Men: Rogue Block, Women: 45lb Plate
15 Towel Pull Ups