Archive for June 2019
Friday 20190621
Back Squats
B,B,B,10,10,8
185 – 5,5,5,5,5
Thursday 20190620
1 Mile run
75 Wall Ball Shots, 20/14
50 Burpees
25 Pull Ups
Tuesday 20190618
For time: HEAVY
Deadlifts
Warm Ups -155 10,10,10,10,10
Work Sets ( 5s ) 275, 255, 225, 205, 185
Monday 20190617
2 Rounds for time of: 2
15/10 Calories, Assault Bike
15 Hang Power Cleans, 135/95
Elements
Front Squats
Mile run
Assault Bike
Hang Power Cleans
Wall Ball Shots
Burpees
Pull Ups
Squat
Clean,
Ring Dips
Friday 20190607
2 rounds, at any pace to get the same numbers:
Lunge 100 ft. AFRAP
50 strict pull-ups AFSAP
50 push-ups AFSAP
Handstand Hold 1 min
Thursday 20190613
28-21-15-9-15-21-28 reps for time of:
Row, Calories
Ring Dips, strict
Wednesday 20190612
Front Squat
8-8-8-8-8
Tuesday 20190611
5 Rounds for time of:
50 Double-unders
5 Power Snatch, 135/95
Monday 20190610
Every 5 minutes perform:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups
*Do this 6 times. Each one is a sprint.