MONDAY, JUNE 15th
HAPPY BIRTHDAY LISA WALKER, JEAN PAUL CANO, and MATT JENKINS
A.
Every 3 minutes (10 sets):
200m Sprint
10 Burpee Box Jump Over
(24/20")
*2 Minute Cap each round
B.
Mobility:
-2min Roll feet out with lacrosse ball
-2min Couch stretch
TUESDAY, JUNE 16th
HAPPY BIRTHDAY LISA VANDENCAMP and ANNE LOVE
A.
10 minute AMRAP:
20/15 cal. Assault Bike
5 Squat Cleans (185/125)
- Rest 5:00 b/t sets -
@15:00
Heavy Single Front Squat
*10 minutes
WEDNESDAY, JUNE 17th
A.
TABATA Row (20 rounds)
:20 ON, :10 OFF
*Scored by total meters
@15:00
15 minute AMRAP:
10 Strict Pull Ups
20 Push Ups
30 Air Squats
B.
3 sets:
20 Banded Pull Aparts
15 Hip Extensions
10 Sotts Press
THURSDAY, JUNE 18th
A.
5 Rounds for Time:
60 Double Unders
6 D-Ball Clean 150/100
100’ D-Ball Front Hold Carry (50 ft out/50 ft back)
B.
3 sets:
10 Pistols to a box
30 Sec Side Plank (L&R)
20 Alt. Hammer Curls
FRIDAY, JUNE 19th
HAPPY BIRTHDAY GRETCHEN CASSETTY
“HANSEN” HERO WOD
5 rounds for time of:
30 kettlebell swings (70/53lbs)
30 burpees
30 GHD sit-ups
Scaling...
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.
Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
SATURDAY, JUNE 20th
A.
For Time:
30-25-20-15-10*
Cal. Ski or Row
15-12-9-6-3
Toes to Bar
*(24-20-16-12-8 calories for women)
- 12 min Time Cap -
@18:00
1 Rep Max Power Snatch
(10 min cap)