Fri. July 1

21,-15-9 of:

Lateral Burpees over ABMAT
Wall Ball (20/14)

Thurs. June 30

Deadlift
3-3-3-3-3
*5 attempts at your 3 rep max

then

7 Min AMRAP:
10 Deadlifts (80% 3 RM)
10 Box Jumps

Wed. June 29

For Time:

Run 1000m (2 building laps)
75 Push Ups
Run 400m
50 Push Ups
Run 200m
25 Push Ups

Tues. June 28

"Death by Pull Ups"

With a continuously running clock, do one pull up the first minute, two pullups the second minute, three the third, etc... Until you can no longer complete the number of pull ups that correspond with the minute number. Wear a 20# vest if you have one.

Mon. June 27

For Time:

20 Front Squats (95/65)
20 Push Press (95/65)
20 Lunges (each leg)
15 Front Squats
15 Push Press
15 Lunges
10 Front Squats
10 Push Press
10 Lunges

Fri. June 24

3 RFT:

Run 400m
20 Air Squats
20 DB or KB Push Press (35/20 or 18kb)

Thurs. June 23

10-9-8-7-6-5-4-3-2-1:

Deadlift (225/155)
Toes to Bar

Wed. June 22

20 Min AMRAP:

1 Bear Complex (95/65)
3 Rds of "Cindy"
30 Double Unders

Tues. June 21

Burgener Warm Up

5 RFT:

10 Box Jumps (24"/20")
10 Wall Ball (20/14)
10 Hang Power Cleans (135/95)

Mon. June 20

Warm Up:
20 Burpees
3x30 sec. Saigon Stretch
Band Shoulder Stretch

"Fran"
21-15-9:
Thrusters (95/65)
Pull Ups

Sat. June 18

Teams of 2, One person works at a time:

Row 2k
5000 lbs. Ground to overhead
Row 2k

Fri. June 17

For time:
25 Pull Ups
then
10,9,8,7,6,5,4,3,2,1
KB SDHP (53/35)
Hand Release Push Ups
then
25 Pull Ups

Thurs. June 16

Warm Up:
10 Minutes Back Squat Technique

For Time:

30 Back Squats (body weight)
Run 1 Mile

Wed. June 15

20 Min AMRAP:

5 Burpees
10 Deadlifts (135/95)
15 Box Jumps (24"/20")

Tues. June 14

20-15-10-5 of:

Push Press (115/75)
ABMAT
Ball Slams (20/14)

Mon. June 13

3 Rounds for Time:
Run 400m
30 Goblet Squats (53/35)
30 KB Swings (53/35)

Sat. June 11

5 RFT:

10 Deadlifts (155/115)
15 OH Plate Lunges (45/25, each leg)
20 Tire Sledge Strikes
25 Push Ups

Fri. June 10

20 Min AMRAP:

10 Pull Ups
10 KB Swings (53/35)
10 Atomic Sit Ups (20/10)

Thurs. June 9

Warm Up:
Coach's Stretch Choice
30 Pass Throughs
30 Squats
30 Push Ups

21-15-9:
Deadlift (135/95)
Burpee Tuck-Jumps

Wed. June 8

For Time:

Run 1 Mile
25 Thusters (95/65)
25 Back Squats (95/65)
25 SDHP (95/65)
Row 25 Calories

Tues. June 7

7 RFT:

7 Pull Ups
7 Barbell Roll-Outs*
7 Burpees

*Barbell Roll-Outs:
Start on knees with hands on a plate loaded barbell, with straight arms, roll barbell forward until your torso (chest and stomach) touches the floor. Then return to starting position while keeping arms straight.

Mon. June 6

For Time:
Run 800m
70 Squats
60 ABMAT
50 KB Swings (53/35)
40 Hand Release Push Ups
30 Box Jumps
20 Lunges (each Leg)

Fri. June 3

Warm Up:
row 500m
25 4-count mountain climbers
25 ABMAT
25 Pass Throughs

"Diane"
21,15,9:
Deadlift (225/155)
Handstand Push Ups

Thurs. June 2

Warm Up:
3x20 seconds Saigon Stretch
20m Walking Lunge
20 Push Ups

15 Min AMRAP:
5 Burpees
10 1-Arm DB Push Press (each arm)(40/20)
1 Building Lap (530m)