Twilight of Summer
“Nancy” Five rounds for time of: Run 400 meters 15 Overhead Squats, 95/65 lbs During the warm up, perform progressively heavier sets of 5 Overhead Squats. 7am Jeff at the
Vogue
3 Rounds for Quality of: 9 V-outs on Rings 7 Deadlifts, increasing load each round 5 Strict Pull overs on the bar Rest as needed, then perform Five rounds for
Homeward bound.
Five rounds for time of: 40 Double-unders 30 Box jumps, 24 inch box 20 Kettlebell swings, 1.5 pood Warm Up: Perform 5 sets of the following: 2 Back squats 1
What did you do, Ray?!
For time: Run 1200 meters 90 Wall Ball shots, 20/14, 10 foot target 45 Chest to bar pull ups OR Three rounds for time of: Run 400 meters 30 Wall
Make the most of it.
Shoulder Press 5-5-5-5-5 Rest as needed: In 5 minutes, perform 30 Power cleans (135#/95#) AMRAP Ghd Sit-ups in remaining time. Score is sit-ups. Post loads and sit ups to comments.
Notorious
Review and perform both the Shoulder Prep and Hip Prep Three rounds for time of: 12 Muscle-ups 75 Squats Austin Malleolo 7:40, Kristan Clever 9:31 The muscle up is infamous
A Helping Hand
Watch and review the Burgener Warm up here. 2-2-2-2 Hang Power Snatch (video below) Focus on form. Don’t go up in weight until you master the previous attempt. Focus on
Wanderlust
Three rounds for time: Row 500 meters Sumo-deadlift High Pull, 95/65 lbs, 21 reps 15 Burpees Rest 3 minutes Record total time to completion, minus the last 3 minutes of
Chainge
5-4-3-2-1- reps Bench Press (no chains) 3 Attempts at Max Double Unders between rep rounds Rest as needed, then perform “Bradley” 10 rounds for time of: Sprint 100 meters 10
Just do it!!
Run 5k Post time to comments. Warm-up: 3 Good mornings on the minute for 10 minutes. These should be heavy. Cool down: 3 sets not for time: Perform 10-15 reps
