Thursday, June 15, 2023
3 Rounds for separate time of:
400m Run
15 Overhead squats (95#/65#)
2 Rounds of “Nate”
Wednesday, June 14, 2023
Strength
L-sit
Conditioning
For time:
20/14 Calorie assault bike
20 Shoulder press (95#/65#)
25/17 Calorie assault bike
25 Push press (115#/80#)
30/20 Calorie assault bike
30 Push jerk (135#/95#)
Tuesday, June 13, 2023
EMOM for 20 minutes.
Odd minutes:
Max burpees in :30 / Rest :30
Even minutes:
3 Front squats AHAP
Sunday, June 11, 2023
AMRAP in 3 minuts of:
3 Devil press (50#/35#) per arm
5 Push ups
7 Air squats
*Rest one minute*
Repeat for 4 cycles
Saturday, June 10, 2023
For time:
Run 800m
10 Toes to bar
30 Box jumps (30″/24″)
Run 600m
20 Toes to bar
20 Box jumps (30″/24″)
Run 300m
30 Toes to bar
10 Box jumps (30″/24″)
Wednesday, June 7, 2023
EMOM for 20 minutes:
Minute 1 – 10 Bench press (135#/95#)
Minute 2 – 50′ Overhead walking lunge (45#/35#)
Minute 3 – Max calorie assault bike
Minute 4 – Rest
Tuesday, June 6, 2023
“Nate”
As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (70#/53#)
