TODAY'S WORKOUT

6/22/19

“Royale with Cheese” For Time 30 min time cap 100 Box Step Up 24/20 50 American Kbs 53/35 50 Pushups 100 Wallballs 20/14 50 Pushups 50 American KbS 100 Walking  Lunges

6/21/19

Front Squat 5,4,3,2 3:00 Rest btw sets       “Night’s Watch” 15 min  AMRAP 10 Front Squats                    135/95 10  Burpee Pullups

6/20/19

“The Railroad” 21-15-9 Toes to Bar Box Jumps   30/24 400m  Run   Finisher 30s One-arm  FLR                              L 30s Waiters Walk                                 L 30s One-arm  FLR                              R 30s Waiters Walk   ...

6/19/19

Db/Kb Row 20 One-arm Db/Kb Rows 45s Rest between sides & sets "Stormbreaker" 3 rounds for time 15 Dumbbell     Thrusters 50/35 15/12 Airbike Cals

6/18/19

“Vesuvius” 2 Rounds 80 Double-unders 4 Power Snatch 185/135 On the 7:00 Mark 3 Rounds 50 Double-unders 8 Power Cleans 185/135 On the 14:00 Mark  4 Rounds 35 Double-unders 12 Deadlifts 185/135   Score is                  Total Work...

6/17/19

Push Jerk   10 min build to a        heavy 3 “Rushmore” 15 minute AMRAP 1000m Row Rest until 5:00    and begin:     5-10-15-  etc Push Press 115/85 Kipping Pullup   and (after each round) 15  Air Squats

6/15/19

Snatch Build to heavy in 15 min   “Annexation of Puerto Rico” In Partners For Time 120 Power Snatch                      95/65   EMOM                both partners:          5 synchronized                       Air...

6/14/19

“Yellow Card” For time Buy In 50/35 cal airbike Then   3 rounds 30 Wallballs 20/14 60 Double-unders   Every Break = 3 BM-U

6/13/19

Back Squat 5, 3, 1, 1 3:00 Rest   “Fortnite” 14 minute AMRAP 2 Back Squats                    135/95 2 Deadlifts 8 Burpee over Bar   Add 2 reps to Barbell movements every round

6/12/19

Inversion & Core 12 minute EMOM 1) Accumulate L-sit                   in 45s 2) Handstand Walk                  for 45s   “The Turn” 8 Rounds For Time 6 HSPU 9 Toes to Bar 12 Box Jumps...

6/11/19

Pullups 8, 6, 4, 2 Rest as needed   “Flash Bang” For Time 21-15-9 Front Squat                  155/105 • CTB Pullup

6/8/19

“Skee Ball” In Partners 25 min - AMPAP                          (‘POINTS’)   200m Run/                  250m Row    10 pts   5 Kipping Pullups     2 pts 6 Box Jumps 24/20      2 pts 9 Russian Kbs                        53/35      2...

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