Wednesday, June 21, 2017
Strength
Back squat
Conditioning
5 rounds for time of:
3 Rope climbs
400m Run
Each round perform one of the three climbs without assistance from your legs.
Tuesday, June 20, 2017
With a partner for time:
5 Rounds: 5 Back squats (135#/95#)
-THEN-
1 Mile Assault Bike
5 Rounds: 5 Box jumps (24″/20″)
-THEN-
1 Mile Assault Bike
5 Rounds: 5 Bench press (205#/135#)
-THEN-
1 Mile Assault Bike
5 Rounds: 5 Handstand push ups
-THEN-
1 Mile Assault Bike
Sunday, June 18, 2017
60 Clean & jerks (135#/95#) for time.
Perform 5 burpees at the top of every minute
Saturday, June 17, 2017
AMRAP in 10 minutes of:
15 KB swings (70#/55#)
15 Box jumps (24″/20″)
Rest 5 minutes
3 rounds for time of:
200m run
12 Overhead squat (95/65#)
Thursday, June 15, 2017
For time:
Run 800m
Row 21 calories
Run 400m
Row 15 calories
Run 200m
Row 9 calories
Run 400m
Row 15 calories
Run 800m
Row 21 calories
♦ compare to 12/15/15 ♦
Wednesday, June 14, 2017
10 rounds for time of:
3 Handstand push ups
6 Deadlift (225#/155#)
12 Pull ups
24 Double unders
Tuesday, June 13, 2017
Strength
Front squat
Conditioning
3 Rounds for time of:
30 Push ups
30 Front squats (95#/65#)
