Thursday, June 20, 2019
AMRAP in 12 minutes of:
3-6-9-12-15 reps of:
Front squats (115#/80#)
Lateral bar hop burpees
Pull ups
Wednesday, June 19, 2019
For time:
25 Calorie assault bike
25 Dumbbell push press (50#/35#)
400m Run
50 Dumbbell box step ups (50#/35#)
400m Run
25 Dumbbell push press (50#/35#)
25 Calorie assault bike
Tuesday, June 18, 2019
For time:
30 Power snatch (95#/65#)
30 V ups
Rest 5 minutes
20 Power snatch (95#/65#)
20 V ups
Rest 5 minutes
10 Power snatch (95#/65#)
10 V ups
Sunday, June 16, 2019
“Daniel”
For time:
50 Pull-ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
400m Run
50 Pull-ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Thursday, June 13, 2019
With a 15 minute clock:
800m Run
-THEN-
AMRAP in the remaining time of:
9 Box jump (30″/24″)
6 Toes to bar
3 Muscle ups
Wednesday, June 12, 2019
4 Rounds for time of:
400m Run
30 Plate ground to overhead (45#/35#)
30 Overhead lunges (45#/35#)
Tuesday, June 11, 2019
Strength
Overhead squat
Conditioning
For time:
100-75-50-25
Double unders
40-30-20-10
Push ups
