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Tuesday, June 19, 2018
180619: Back Squat 70% x 3 80% x 3 90% x 3+ 2:00-3:00 min b/t –then– “Anchors Away” 5 Rounds, On the 3:00: 18 Wall balls (20/14) 12/9 Calorie Row 6 Lateral Burpees over Rower — 630 Skills: Squat night
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Wednesday, June 20, 2018
180620: Deadlift 70% x 3 80% x 3 90% x 3+ 2:00-3:00 min b/t –then– “Cowboy Bebop” Alternating On the Minute x 12 Minute 1: 3 Deadlifts (245/175) + 5 HSPU Minute 2: 10 Sit-Ups + 20 Double Unders
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Thursday, June 21, 2018
180621: “Mano y Mano” Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Prowler Push NOTE: Teams Switch Movements When Prowler Finishes If Teams of 2-4 Each, 1...
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Friday, June 22, 2018
180622: Front Squat 75% x 5 85% x 3 95% x 1+ Rest 2:00-3:00 min b/t -then– “Double Dragon” For Time: 10-9-8-7-6-5-4-3-2-1: Squat Clean and Jerks (115/80) *100m Sprint After Each round
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Saturday, June 23, 2018
180623: “Bike Shop” Teams of 3 For Time (30 Minute Cap): 90/60 Calorie Bike, 60 Power Snatches (75/55), 50 Bar Facing Burpees 90/60 Calorie Bike, 50 Power Snatches (95/65), 40 Bar Facing Burpees 90/60...
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Sunday, June 24, 2018
180624: “Benchmark Brawl” In 5 minutes… “Grace-abell” 30 Clean and jerks (135#) Remaining time, maximum amount of snatches (135#) –Rest 5 Minutes– “Di-ann-elly” for time (10 minute cutoff) 20...
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Monday, June 25, 2018
180625: Back Squat 75% x 5 85% x 3 95% x 1+ Rest 2:00-3:00 min b/t –then– “Cindy Got Jacked” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row
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Tuesday, June 26, 2018
180626: Deadlift 75% x 5 85% x 3 95% x 1+ Rest 2:00-3:00 min b/t –then– “Sugar Daddy” 21-15-9: Deadlifts (225/155) *400 Meter Run after each — 630 Skills: Pressing Overhead– Points of Performance and...
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Wednesday, June 27, 2018
180627: “Wreckless” For Time: 27-21-15-9: Toes to Bar *30/20 Calorie Bike and 50′ DB Walking Lunge (50/35) after each round
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Thursday, June 28, 2018
180628: “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest — 630 Skills: Deadlift night –then– “King Kong” 3 Rounds for time: 1 Deadlift...
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Friday, June 29, 2018
180629: Front Squat 75% x 5 85% x 3 95% x 1+ Rest 2:00-3:00 min b/t –then– “Wise Men” AMRAP 3: Macho Man (135/95#) Rest 3:00 AMRAP 3: Macho Man (155/105#) Rest 3:00 AMRAP 3: Macho Man (185/135#) NOTE:...
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Saturday, June 30, 2018
180630: “Falkel” Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump (30/24) 1 Rope climb
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Sunday, July 1, 2018
180701: Happy Birthday Bee!! “Born on the Fourth of July” 7 Rounds for time: 4 Hang Power Cleans at 95 or 105# 17 Deadlifts same bar Cash out: 76 cal row
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Monday, July 2, 2018
180702: Back Squat 50% x 5 60% x 5 70% x 5 2:00 min. b/t –then– “Fast Lane” 3 Rounds For Time: 400m Run 30 Wallballs (20/14) 20 1-Arm Dumbbell Hang Clean and Jerks (50/35) *10 per side
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Tuesday, July 3, 2018
180703: Deadlift 50% x 5 60% x 5 70% x 5 2:00 b/t –then– “Jelly Bean” For Time: 40-30-20-10: Double Unders 20-15-10-5: Toes To Bar 8-6-4-2: Deadlifts (315/205) — 630 Skills: Snatch Night –then–...
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Thursday, July 5, 2018
180705: “Pump It Up” For Time: 3 Rounds: 5 Strict Handstand Pushups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 Dumbbell Bent Over Rows (Each Arm) 100/70 Calorie Bike 3 Rounds: 5 Strict Handstand...
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Friday, July 6, 2018
180706: Front Squat 50% x 5 60% x 5 70% x 5 2:00 min b/t –then– “Up-Down” For time: 9 Muscle-ups 21 Cleans (135/95) 7 Muscle-ups 15 Cleans (135/95) 5 Muscle-ups 9 Cleans (135/95)
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Saturday, July 7, 2018
180707: “Rope-a-Dope” For Time: 50/35 Calorie Row 1000 Meter Run 30 Power Snatches (95/65) 1000 Meter Run 5 Rope Climbs
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Sunday, July 8, 2018
180708: “Annie-Fran-Isabel” Teams of 2: 150 Double-Unders 150 AbMat Sit-ups 45 Thrusters (95#/65#) 45 Pull-ups 30 Power Snatch (135#/95#) NOTE: Share a bar, add weight as you go. Alternate work with...
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