June 29, 2018

A) Deadlift (20 Minutes)

Find a heavy single

B) “Jackie”

1000m Row 

50 Thrusters (45/35)

30 Pull-ups 

June 28, 2018

A) Clean (20 Minutes) 

Find a heavy single

B) E4MOM (4 sets) 

100m Sprint

10 OHS 75/55

30 DUs or 30 DU Attempts 

June 27, 2018

A) Super Set (4 sets)

1. 8 Bench Press (Uneven Weight) 

2. M.E. Barbell Curl (45/35)

B) EMOM 12

1. 15/12 Ring Rows

2. M.E. Burpees

3. M.E. AbMat sit-ups

4. M.E. Decline Push-ups 

June 25, 2018

A) Front Squat 

E3MOM (4 sets) 3 Reps @ 80%

*After Each Set 6 Box Jumps (24”/20”) With Quarter Turn (Alternate Each Jump.)

B) 5 RFT

15 Wallballs (14/10)

15 Hang Power Snatch (75/55)

June 25, 2018

A) AMRAP 20

60 DUs /100 SUs

40 KBS (53/35)

20 SDLHP (75/55)

10 Single Arm KB Alt Push Press (53/35)

5 HSPUs

June 22, 2018

A) Eccentric Deadlift (10 Minutes)

Tempo 1 sec up, 5-7 sec down 

(4x3) across

B) Pause Bench Press (10 Minutes)

Tempo 1 sec down, 3 sec pause, 1 sec up

(4x3) across

C) AMRAP 7

9 Deadlifts (155/105)

18 Push-ups

36 DUs/108 SUs

June 21, 2018

A) Power Snatch

3 Power Snatch (across) E2MOM x7

B) EMOM 12

Min 1: Max Distance OH Plate lunge (45/25)

Min 2: Max Reps Floor Press (115/75)

Min 3: Max Bar Muscle Ups 

June 20, 2018

A) Clean Complex

2 low (below knee) hang clean + 1 full Clean 

B) For Time

40 Alt. KB Snatch (53/35)

40 Wallballs (20/14)

500 Meter Row

30 Alt. KB Snatch (53/35)
30 Wallballs (20/14) 

.5 Mile Bike

20 Alt. KB Snatch (53/35)
20 Wallballs (20/14) 

June 19, 2018

A) Super Set Strength (5 sets) 

1. 5 RDLs (Climbing)

2. 10 Barbell Bentover Rows (RDL Weight)

3. 10 Standing KB Tricep Ext. (53/35)

B) AMRAP 3 (x4)

7 Chin-ups

14 Box Jumps (24”/20”)

June 18, 2018

A) Front Squats (20 Minutes)

5x5 (Climbing) 

B) AMRAP 9

21 American KBS (53/35)

11 Front Squats (115/75)

7 HSPUs (scale=piked) 

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