Friday’s Workout 6/29

z-press
5-5-5

Chipper
30 kb swings 70/52# (russian)
30 squats
30 pull ups
30 burpees

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Thursday’s Workout 6/28

pendlay row
5-5-5

amrap in 10 min
10 deadlift 205/145#
10 box jumps 20″
400m run

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Wednesday’s Workout 6/27

4-5 rounds
3 push jerks (ahap)
15 hollow rocks
sled push w/2×45# plates

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Tuesday’s Workout 6/26

Bench Press
10-10-10

amrap in 7 min
10 front squats 135/95#
10 pull ups
200m run

buns and guns:
walking lunges and bicep or triceps or shoulder
walk down turf. at halfway mark stop and do max rep curls continue to end do another set of curls walk back and do another set of curls at halfway point lunge to starting point

Monday’s Workout 6/25

hang clean
3-3-3-3

3 rounds
10 push press 95/65#
1 rope climb
100m run

buns and guns:
walking lunges and bicep and or triceps (3 sets of 10-15 reps)
walk down turf. at halfway mark stop and do max rep of exercise continue to end do another set of  walk back and do another set at halfway point lunge to starting point

Friday’s workout 6/22

Pick any lift:
in 15 min establish a 1 rep max

plate clean and press:
1 min 45/25#

pick a run for time:
200,400,800,
mile run

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

Thursday’a Workout 6/21

snatch
3-3-2-1-1

pick a run for time:
200,400,800,
mile run

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 6/20

10 deadlift (sumo or conventional)
3-3-3-3

amrap in 5
10 kb swings 70/50#
10 kb squats 70/50#
10 burpees

pick a run for time:
200,400,800,
mile run

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 6/19

push press
3-3-3-3

3 rounds
10 cleans 135#/95#
10 walking lunges
100m run

pick a run for time:
200,400,800,
mile run

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 6/18

box squat
5-5-5

amrap in 5 min
10 thrusters 95/65#
10 bar over burpees

pick a run for time:
200,400,800,
mile 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