“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 CTB Pull-Ups
400 Meter Run
25 Thrusters (95/65)
Tuesday’s Workout 6/18
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
Monday’s Workout 6/17
Bent row
10-10-10-10
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders
Friday’s Workout 6/14
4-5 rounds
3 split jerk (ahap)
20 sit ups or 10 unbroken t2b
:30 row,ski or bike( cals)
rest
Thursday’s Workout 6/13
Hang clean
2-2-2-2
5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees
Wednesday’s Workout 6/12
Sumo Deadlift
3-3-3-3
Nicole 1/2
AMRAP in 10 minutes
200 Meter Run
Max Pull-Ups
*Please note! As always scale every workout according to your current fitness level. Workout should be intense and challenging, but always safe. It is ok to sub a movement that you feel may not be possible because of an injury. If you have any further questions please direct them to the class coach.
Tuesday’s Workout 6/11
“Adderall”
Part #1 – In a 10:00 Window:
Run 1 Mile
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)
Monday’s Workout 6/10
Snatch Balance
2-2-2-2
Jerry Swinger
30 ball over shoulder 60#/40#
30 kettlebell swings 70#/35#
60 box jumps 24″/20″
30 kettlebell swings
30 ball over shoulder
Friday’s Workout 6/7
Deadlifts and Donuts
In a 30 min window:
1 mile run
RX = vest and med ball or plate
with the remaining time establish a deadlift 1 rep max
Thursday’s Workout 6/6
“Power Ranger”
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans , 200m Run
155/105#
