Friday 6-9-17

“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups

Thursday 6-8-17

3 Rounds for time of:
21 Wall Balls 20/14
15 Toes-to-bar
9 Clean & Jerks 135/95

4 Rounds for time of:
25 Hand Release Push-ups
1 L-sit Rope Climb, 15 ft

5 Rounds for time of:
15 Calories, Assault Bike
10 Russian Kettlebell Swings 70/53

*Rest 5 minutes between workouts

Wednesday 6-7-17

21-15-9:
Snatches, 135/95
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB

Strength:
Clean
Bench

Tuesday 6-6-17

AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike

Strength:
Jerk
F squat

Monday 6-5-17

AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20″)
12 TTB
9 DB Front Squats (50’s/35’s)

Strength:
Snatch
Dl

Friday 6-2-17

Teams of 2
AMRAP 20:
12/9 Cal Bike
12/9 Cal Row
12 Thrusters (65/45)

*Partners complete full rounds,

Thursday 6-1-17

5 Rounds:
50 ft Handstand Walk
5 Squat Cleans 225/155
3 Rounds for time of:

2 Rounds of “Cindy”
6 Hang Power Snatch 135/95

For time:
40 Burpees
40 Toes-to-bar

*Rest 5 minutes between workouts

Wednesday 5-31-17

3 RFT:
600m Run
16 Deadlifts (225/155)
60 DU

Strength:
Clean
Ohs

Tuesday 5-30-17

“Grace”
For Time:
30 Clean & Jerks (135/95#)

Strength:
P press
Dl

Monday 5-29-17

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Strength:
Snatch
B squat