TODAY'S WORKOUT

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...

6/7/19

10 min  to Build Technical Complex 1 Hang Power Clean    +   3 Front Squats   “Anarchy” 2 rounds for time 30 Hang Power       Cleans 115/85 15 Front Squats                      same   EMOM 5 TTB...

6/6/19

Accumulate 5-7 Sets (in 10 min Building) 1  Strict Press    + 3  Push Press    Building   “Crash Bandicoot” 3 rounds  for time   20 Kb Clean        R                   53/35 20m Kb Front Rack    Walking Lunge   R   20 Kb Clean        L 20m Kb Front Rack...

6/5/19

“Mother of Dragons” 20 min  CAP 20 Wallball 20/14 100 Double-unders   30 Cal Row/Bike         → Burpees   80 Double-unders   40 Wallballs   60 Double-unders   50 Cal Row/Bike    .  → Burpees   40 Double-unders   60 Wallballs   20...

6/1/19

10:00 to find Heavy 5 Ring Dip AMRAP x 20:00 200x Double Unders 100/70 Cal Bike or Row 80x Step Ups (24/20) 60x Wall Balls (20/14) 1:00 R & L Side Star Plank (2 min total) 1:00 Rest x 3 ---------- 1:00 AMRAP Single-leg Toes to Bar 1:00 Rest x 3

5/31/19

10:00 to Find a Heavy Single Front Squat 5 Rounds EMOM 2x Front Squats @ 85% Part 1 Elevated Pigeon Stretch 6 Rounds 10:00 (Whichever comes first) 2/1x Rope Climbs 4x Mr Spectacular - Increase to HBD Lat & Pec Stretch 12:00 GRIND (Or TIME REMAINING) 5x Box Jumps,...

5/30/19

4 Rounds on a running clock 1:00 SANDBAG GET UPS > MEDBALL 1:00 TOUCH / JUMP / TOUCH (5yds) 1:00 Prone To Sprint 13 Minute Grind 20/20s Low Back Lunge 20/20s Kneeling Founder 10x BB RDL 95/65

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