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

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”