SKILL
10:00 Clock…
Practice Handstand Walk, Wall Walk Skill or Handstand Hold
METCON
AMRAP x 15 MINUTES
25/20 Cal Row
20 Alt. DB Snatch (50/35)
15 Handstand Push-ups
6/19/2020
Strength
10 Minutes to find a Moderate-Heavy 3 Rep
Hang Power Snatch
Workout
AMRAP x 21 Minutes
400m Run
15 Hang Power Snatch (95/65)
21 Sit-ups
6/18/2020
Strength
5×3 Tempo Deadlift (3111)
* Same weight across
Workout
For Time
21-15-9
Deadlift (225/155)
15/12 – 15/12 – 15/12
Bike Cal
-Rest 2:00-
20/15 – 20/15 – 20/15
Bike Cal
12-9-6
Deadlift (275/185)
6/17/2020
Strength
12 Minutes to complete 30 Strict Press and 30 Strict Pull-ups
*Moderate-heavy weight*
Workout
AMRAP x 12 Minutes
10 Push Press (135/95)
10 Chest to Bar Pull-Ups
* at 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups
6/16/2020
Workout
5 Rounds for Time
25 Russian DB Swings (70/53)
25 Up-Downs
25 Box Jumps (24/20)*
*Step-down mandatory
6/15/2020
Strength
5×3 Tempo Front Squat (3111)
(same weight all 5 sets)
Workout
4 Rounds
1:00 Max DB Front Squat (50/35)
1:00 Max DB Devil’s Press
1:00 Max Cal Row
-Rest 1:00 between rounds-
We are finally open!
Extra precautions are practiced to ensure everybody’s safety.
We look forward to seeing everybody back at it!
6/12/20
METCON
AMRAP x 20 Minutes
50/40 Cal Bike
800m Run
50 Sit-ups
25 Russina KB Swing (70/53)
50 Box Step-ups (24/20)
6/11/20
STRENGTH
Every 1:00 x 6 Sets
1 High Hang Power Clean, plus
2 Hang Power Cleans
METCON
Every 2:00 x 6 Sets
15/12 Cal Bike
Max Hang Power Cleans (115/75) with Remainder
6/10/20
STRENGTH
On a 12:00 clock
3×5 Tempo Deadlift (1,1,1,1) Building
METCON
3 Sets
21 Wall Balls (20/14)
15 Bar Facing Burpees
9 “Deadstop” Deadlifts (225/155)
2:00 Rest B/T Sets
