19 Jun 18

 

Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

Conditioning
Tabata KB Swings – 53/35 – Russian
Tabata jumping lunges
Tabata Push Ups
Tabata walking lunges
Tabata Double Unders

Advertisements

Strength
Sumo Deadlift
20 Minutes to establish a heavy 5RM

Conditioning
4 Rounds For Time:
400 Meter Run
8 Burpee Pull-ups
40 Double Unders

14 Jun 18

 

Conditioning 1
EMOM 15
Min 1:  25 Russian KB Swings 53/35
Min 2: 150m Row
Min 3:  10m Shuttle Run 

*Score = Total Shuttle sprints after 5 rounds

Conditioning 2
10 1 Minute Rounds
10 Burpees
Max Wall Balls

Rest 1:00

13 Jun 18

Normal Hours Tomorrow!

Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (135/85#)
15 Bar Facing Burpees

Rest 3:00

AMRAP 3:
75 DU Buy-in
10 Deadlifts (155/105#)
10 Bar Facing Burpees

Rest 3:00

AMRAP 3:
75 DU Buy-in
5 Deadlifts (185/125#)
5 Bar Facing Burpees

12 June 18


Row

9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the Rower.
Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.

Conditioning
3 Rounds:
500 Meter Row
12 Push Jerks (155/105#)
15 T2B

8 June 18

Tomorrow is Patrick’s last day before he moves!  He chose the workout tomorrow and we all agreed to do it at 6pm!

We are going to be doing In N Out Helen!

If you want to participate you have to bring 3 Double Doubles from In N Out!

For Time
3 Rounds
Eat a Double Double
400m Run
21 KB Swings 53/35
12 Pull Ups