Tuesday, June 27th 2017
Four Rounds, row 50/35 Calories, 1 min rest. Back Squat 3X5 @ 80% Bench Press 3x build to a heavy set of 5 with a 1 second pause at the
Monday, June 26th 2017
3 Deadlifts, 6 Pull-Ups, or 5 Chest to Bar, or 3 Bar Muscle Ups Complete as many rounds as possible in 12 minutes: 6 Hang Power Cleans 3 Push Jerks
Sunday, June 25th 2017
Complete for time: 15, 13, 11, 9, 7, 5, 3, 1 Reps of: Burpee Chest to Bar Pull Up Calories on the Rower
Saturday, June 24th 2017
Teams of 2: 100 Deadlifts 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters
Friday, June 23rd 2017
Complete 5 Rounds for time: 5 Heavy Thrusters 10 Plyo Push Ups 10X40 out 40 back Sprints at the beach
Thursday, June 22nd 2017
Every minute for 18 minutes Min 1: 7 Strict HSPU Min 2: 40 yd shuttle (by 10 yds) Min 3: 50 foot sled push For time: 100 KB Swings 75
Wednesday, June 21st 2017
10min EMOM 3 Power Cleans and 3 Broad Jumps Complete one round on the minute: Odd Minutes: 5 Deadlifts 20 Double Unders Even Minutes: 8 Toes to Bar 20 Lateral
Tuesday, June 20th 2017
Back Squat 3X5 @ 75% Bench Press build to a heavy set of 5 for three sets 20, 16, 10 Reps of: DB Snatch alt Box Jumps Calories on Rower
Monday, June 19th 2017
5RM Deadlift Altnernate w/ 3x Max Strict Pull Ups 3 Rounds of : AMRAP in 4 minutes: 6 heavy KB Swings 6 DB push press 6 lateral DB burpees
Sunday, June 18th 2017
“Filthy Fifty” 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 50 Walking Lunges 50 Knees to Elbows 50 Push Press 50 Back Extensions 50 Wall Balls 50 Burpees 50
