MONDAY, JUNE 1st
HAPPY BIRTHDAY JESS HENDERSON
A.
2 Sets
3 rounds
24 Wall Balls (20/14)
12 T2B
6 Power Cleans (185/125)
Rest 5:00
B.
3 sets
30-60sec Handstand Hold
15/15 Single Leg Glute Bridge
30 Single Leg Banded Hamstring Curls (L&R)
TUESDAY, JUNE 2nd
A.
3 sets
8min Amrap
1000m/800m Row Buy In
- Into -
2-4-6-8-10. . .
DB Box Step Up
M- 50s/24’’
F-35s/20’’
Push Ups
2:00 b/t sets
B.
3 sets
30-60sec Plank (elbows)
15 Barbell Bent Over Rows
10 Banded Upright Row
2:00 b/t sets
WEDNESDAY, JUNE 3rd
A.
Every 3 mins (30 mins)
AMRAP 2:00
12 Bar Facing Burpees
Max Reps step back lunge 95/65
@35:00
For Time:
800m Run
B.
-2min Couch stretch (each leg)
-2min Barbell Hamstring/Calf smash (each leg)
THURSDAY, JUNE 4th
A.
5 sets (1:1)
24/18 Cal. Assault Bike
24 Alt. Hang DB Clean and Jerks (50/35)
72 Double Under
B.
3 sets
10-15 Deficit Push Ups (4in/2in)
20/20 Lawnmower DB Rows
FRIDAY, JUNE 5th
HERO WORKOUT DAY
HERO "Bull"
Two rounds for time of:
200 Double-unders
50 Overhead squat (135/95lbs)
50 Pull-ups
Run 1 mile
In memory of U.S. Marine Corps Capt. Brandon "Bull" Barrett.
* partner and split reps if desired
Scale: by LOAD!, 100 du/ 25 Pullups, jumping Pullups, ring rows/ BS + SP for OHS sub (25-25, 5’s at a time)/ 800m
Goal: Sub 45min
SATURDAY, JUNE 6th
HAPPY BIRTHDAY MICHAEL BERNUI JR
A.
For Time:
50 GHD’s
25 Squat Snatches (115/75)
Rest 5:00
50 GHD’s
25 Squat Clean Thruster (115/75)For some of that
B.
3 sets
10x 10 secs Barbell Squat (45/35)
* Slow and controlled down for 10 secs descent , 2 sec ascent.
15/15 Bulgarian Split Squat
20 Cossack Squat