MONDAY, JUNE 22nd
HAPPY BIRTHDAY MARY SCALF, ROB CUSHMAN, and JEAN HESSON
A.
10 rounds for time:
15 Wall Balls (20/14)
3 Power Snatch (155/105)
B.
3 sets:
10 Strict T2B
15/15 Bulgarian Split Squat
60 sec Handstand Hold
TUESDAY, JUNE 23rd
A.
7minute AMRAP:
3-6-9-12. . .
Chest to Bar
HSPU
Box Jump Overs (24/20)
@ 10:00
Heavy 3 Rep Back Squat
- 10 minutes -
B.
3 sets
3 turkish getups (each side)
15 Hip Extensions
20 Cossack squats
WEDNESDAY, JUNE 24th
HAPPY BIRTHDAY JOHN BAKER
A.
8 sets, each for time:
Every 4 minutes...
200m/175m row
5 Clean and Jerk (155/105)
10 Bar Facing Burpee
B.
3 sets
20 Single Arm Alt. DB Bench
20 DB Bent Over Rows
THURSDAY, JUNE 25th
HAPPY BIRTHDAY LINDSEY ESCUE, RYAN CLINARD, and GAVIN RICHARDSON
A.
5 Rounds
400m Run
50 Air Squats
B.
- 2min Couch stretch (each leg)
- 1 min Hamstring smash w/ bar on rig (each side)
- 1 min calf stretch (foot on wall - keep shoes on) (each side)
FRIDAY, JUNE 26th
HAPPY BIRTHDAY HEATHER BRINEGAR and LANNDON LINGERFELT
A. "KEV"
With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb./205 lb., each
50 ft sandbag lunge, 50/35lb, each
9 bar muscle-ups, each
50 ft. partner barbell carry, 315 lb./205 lb.
Scale: 275/155lbs > 225/155lbs > 185/125lbs > 155/105lbs > 115/75lbs
Use jumping bar muscle ups or jumping pull-ups +dips ( jumping dips)
B.
3 sets
10 Cuban press
15/15 single leg glute bridge
10 goblet squats
SATURDAY, JUNE 27th
Teams of 2
100/80 cal. Ski erg
(OR 500m Row OR 400m Run)
50 D-ball cleans (150/100)
50’ Handstand Walk each
100 Push-ups
50’ Handstand Walk each
50 D-ball cleans
100/80 cal. Ski erg
Individual Option:
For Time:
50/40 cal. Ski erg
(OR 500m Row OR 400m Run)
15 D-ball cleans (150/100)
30 Bar Muscle ups
15 D-ball cleans
50/40 cal. Ski erg