Friday’s Workout 6/15

Split Jerk
in 15 min establish a 1 rep max

mile run for time

Extra Innings: (must be done before class ends) pick your track: 1 or more Bodybuilding:

Dumbbell shoulder lateral raise, concentration curls, or triceps kickbacks 10-15 reps for 3-5 sets

Legs: 3 sets of 10 back squat

Sweat: row, run, or bike tabata style for 5 min”

Thursday’s Workout 6/14

drop clean
5-5-5

hang power clean
3-2-2-1-1-1

3 rounds
:30 assault bike

Extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets legs: 3 sets of 10 back squat sweat: row, run, or bike tabata style for 5 min”

Wednesday’s Workout 6/13

Deadlift
3-3-3-3

amrap in 10 min
10 shoulder to overhead (ahap)
20 hollow rocks
30 double unders

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets legs: 3 sets of 10 back squat sweat: row, run, or bike tabata style for 5 min”

Tuesday’s Workout 6/12

4-5 rounds
3 continental clean and press (ahap)
farmers carry one hand
200m row or run
rest

extra innings: (must be done before class ends) pick your track: 1 or more

Bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets

legs: 3 sets of 10 back squat

Sweat: row, run, or bike tabata style for 5 min”

Monday’s Workout 6/11

Back squat
5-5-5

3 rounds
10 hang power snatch 115/85#
10box jump 20”
100m run

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min”

Friday’s Workout 6/8

Deadlift (sump or conv)
In 15 min establish a one rep max deadlift or double or triple

3 round
assault bike :30 sec
rest

Extra Innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Thursday’s Workout 6/7

shoulder press
5-5-5

amrap in 10 min
200m run
10 cleans 135/95#
10 knees to elbow

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets legs: walking lunges down turf and back 1-3 sets sweat: row, run, or bike hard for 5 min

Wednesday’s Workout 6/6

Box Squat
3-3-3-3

3 rounds
10 snatch 135#95#
400m run

extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: Dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets

Legs: walking lunges down turf and back 1-3 sets

Sweat: row, run, or bike hard for 5 min

Tuesday’s Workout 6/5

Floor Press:
10-10-10

amrap in 7 min
10 push jerks 135/95#
2 rope climbs
100m run

Extra Innings: (must be done before class ends)

pick your track: 1 or more

Bodybuilding: dumbbell shoulder press, bicep curls, or Tricep extension 10-15 reps for 3-5 sets legs:

Walking lunges down turf and back 1-3 sets

Sweat: row, run, or bike hard for 5 min”

Monday’s Workout 6/4

Clean
3-3-3-3

3 rounds
10 kb swings 70/50# *
10 box jumps 20″
10 burpees
* eye level swing

extra innings: (must be done before class ends) pick your track: 1 or more

Bodybuilding: dumbbell shoulder press, bicep curls, or tricep extension 10-15 reps for 3-5 sets

Legs: walking lunges down turf and back 1-3 sets

Sweat: row, run, or bike hard for 5 min