Tuesday, June 21, 2022
AMRAP in 16 minutes:
1 Handstand push up
5 Deadlift (275#/185#)
2 Handstand push up
5 Deadlift (275#/185#)
3 Handstand push up
5 Deadlift (275#/185#)
4 Handstand push up
5 Deadlift (275#/185#)
etc…
At the 4, 8 and 12 minute mark, run 400m.
Saturday, June 18, 2022
With a partner for time:
400m Run
-THEN-
11 Deadlift (135#/95#)
11 Pull ups
11 Front squats (135#/95#)
11 Burpees
11 Hang clean & jerk (135#/95#)
-THEN-
400m Run
Thursday, June 16, 2022
For time:
20 Calorie assault bike
20 Thrusters (95#/65#)
20 Bench press (155#/105#)
20 Thrusters (95#/65#)
20 Calorie assault bike
Wednesday, June 15, 2022
For total reps:
With a 5 minute clock,
Run 800m
As many bar muscle ups as possible in the time remaining.
REST 2 MINUTES
With a 5 minute clock,
Run 800m
As many sit ups as possible in the time remaining.
REST 2 MINUTES
With a 5 minute clock,
Run 800m
As many bar muscle ups as possible in the time remaining.
Tuesday, June 14, 2022
Strength
Tempo back squat
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpee box jump (24″/20″)
Devil Press (50# /35#)
Sunday, June 12, 2022
AMRAP of:
Minute 1 – 1 Deadlift, 2 Push ups
Minute 2 – 2 Deadlift, 4 Push ups
Minute 3 – 3 Deadlift, 6 Push ups
Minute 4 – 4 Deadlift, 8 Push ups
Minute 5 – 5 Deadlift, 10 Push ups
etc… until you can no longer complete the required work within the minute.
Prescribed barbell weight – 255#//175#