Programming June 11th - 17th

Monday - June 11th

In 15 Minutes find a Heavy:

3 Rep Deadlift

+

“Diane”

21-15-9

Deadlifts (225/155)

HSPU

 

Tuesday - June 12th

“Tropic Thunder”

20 Minute AMRAP

20/15 Cal Row

12 GHD Situps f(anchored abmat situps)

9 Back Squats s(135/95) f(115/75)

 

Wednesday - June 13th

In 10 Minutes find a heavy

1 Rep Push Jerk from Rack

+

“Flamin’ Hot Cheetos”

7 Sets - 1 Minute AMRAP

Burpees over the Bar s(10) f(7)

Max C&J in time remaining s(155/105) f(115/75)

***rest 1 Minutes b/t rounds***

 

Thursday - June 14th

“Wheel of Time”

12 Minute AMRAP

100ft Walking Lunge

50 Double Unders

20/15 Cal AB

10 D-Ball Over the Shoulder s(100/70) f(70/50)

Rest 3 minutes. 

Repeat.

 

Friday - June 15th

“Salute your Shorts”

3 Sets - 8 Minute AMRAP

800m Run

Max Rounds in Cindy in time remaining

***rest 3 minutes b/t sets***

***Sport. Vest.***

 

Saturday - June 16th

“21 Jump Street”

30 Minute Clock - Teams of 2

0:00 - 10:00 

Find a 1RM Snatch

10:00 - 35:00

25 Minute Partner AMRAP

20 Power Snatch s(135/95) f(95/65)

50 T2B f(anchored abmat situps)

80 Wall Balls s(30/20) f(20/14)

 

Sunday - June 17th

Get Outside and be Rad.

Luke Espe