June 4 – June 10, 2018

June 4/18

Deadlift

97.5%x1

70#x2x3

Pullups

5×3

2 Rounds NFT

12 Reverse Hypers (band at ankles)

8 Single Leg Hip Thrusters (35#/20#)

8 Tempo Hanging Leg Raises (X:2:5:2)

June 5/18

For Time:

12 Burpees

200m Run

30 Double Unders

400m Run

12 Burpees

600m Run

30 Double Unders

400m Run

12 Burpees

200m Run

30 Double Unders

June 6/18

2 Rounds

AMRAP 3

A. 8 DB Snatch (50#/35#)

12 Box Jumps (24″/20″)

B. 6 Hand Release Pushups

10 Ring Rows

C. Row for Calories

Rest 1 min between each 3 min block

June 7/18

Overhead Squat

5×1@80%

Pullups

5×7

EMOM 8

12 DB Thrusters (35#/25#)

14 OH Reverse Lunges (25#/15#)

June 8/18

For Time:

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

50 Air Squats

40 Situps

30 KB Swings (53#/35#)

15 Power Cleans (115#/80#)

June 9/18

Close Grip Floor Press

3×8

DB Seal Row

3×8

AMRAP 9

6 Handstand Pushups

3 Dips (ring or bar)

200m Run

June 10/18

Rowing Intervals

8 Intervals @ 200m/180m

Complete in 2 groups. Rest time is time taken for other group to complete interval.

Rest 2

Tabata Double Unders

Rest 1

Tabata Burpees to Plate

 

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