6-22-2018
AMRAP 30:00
10 Wallballs
10 Pullups
20 KB Swings
20 Situps
20 Lunge Walk Steps
1:00 Front Plank
Increase reps by 10 every subsequent round
6-21-2018
Bench Press 10×10
paired with
Bodyrows 10×10
3 Rounds For Time:
15 Thrusters
15 Burpees
6-19-2018
Olympic Lifting Practice
“Guns Show”
100 Biceps Curls
100 Diamond Push Ups
6-18-2018
Strict Press 5×5
Deadlift 5×5
1 Mile Run For Time
6-16-2018
With a running clock for 36:00
Max Calorie Row/Ride for 5:00
then
AMRAP for the remaining 31:00
400m Run
50m Overhead Lunge Walk
10 Tire Flips
10 Toes To Bar
6-15-2018
Thrusters 5×10
paired with
Toes to Bar 5×10
Team Row
6-14-2018
Bent Over Barbell Row 5×10
20-18-16-14-12-10-8-6-4-2 reps of:
KB Swings
Hand Release Push Ups
Situps
6-12-2018
Olympic Lifting Practice
Gun Show:
100 Biceps Curls
100 Diamond Pushups
Partition reps as needed
6-11-2018
Front or Back Squats 5×5
6 Rounds:
7 reps Bear Complex
paired with
5 Pullups
6-9-2018
4 Rounds For Quality:
10 DB Shoulder Press
25m DB Lunge Walk
Bent Over DB Row to Failure
4 Rounds For Quality:
25 KB Swings
10 True Pushups
Barbell Biceps Curl to Failure
30:30 Sprints on Airbike/Rower