Tuesday 063015
•••
Strength: deadlift
•••
For time:
100 handstand shoulder touches
100 wall balls
50 v-ups
Tuesday 063015
•••
Strength: deadlift
•••
For time:
100 handstand shoulder touches
100 wall balls
50 v-ups
Monday062915
•••
Back squats: 3×3
•••
10 min AMRAP:
30 pull-ups, then:
3,6,9,12… Ladder of:
Clean and jerk 135/95
Burpees over bar
Friday062615
•••
Strength: front squat 5rm
•••
12 minute AMRAP
12 power cleans 95/65
12 wall balls 20/14 @10′
Thursday062515
•••
Strength: deadlift
•••
21-15-9
Deadlift 245/155
Ring pushups
Wednesday062415
21 min AMRAP
400m Run
25 Russian Swings 50/40
25 Burpees
25 Air squats
25 Situps
Tuesday062315
•••
Strength: Shoulder Press 5rm + Push Press drop set.
•••
9 min AMRAP
7 Box Jumps 24″/20″
7 Front Squats 155/105
7 Ring Dips
Monday062215
•••
Strength: back squat 5rm
•••
For time:
18 thrusters 75/55
9 pull-ups
12 thrusters 75/55
6 pull-ups
6 thrusters 75/55
3 pull-ups
400m run
3 pull-ups
6 thrusters 75/55
6 pull-ups
12 thrusters 75/55
9 pull-ups
18 thrusters 75/55
•••
*Scale as needed.
Friday061915
•••
Strength: back squat
•••
Tabata rounds of:
Row
Push-up
Air squat
Abmat Situp
061815
3 rounds of:
5 min amrap
20 double unders
10 front rack reverse lunges 135/95
5 burpees over bar
*Rest 1 minute between rounds
Wednesday 061715
•••
27-21-15-9
Overhead squat 95/65
Hspu