June 19 - June 24

Good luck to Gracen, Isabel and Brynn, who will be competing at Youth Nationals in Weightlifting this coming Friday and Saturday in Georgia! They have been working hard all year and this is a huge honor to be able to compete with the absolute best of the best! We love you guys and are supporting you!

Monday, June 19

A. EMOTM x 12
Odds: 6 Deadlifts at 65%
Evens: 10 Ring Push-ups

B. 4 Rounds, not for time:
250m Ski
15-20 GHD Sit-ups
100m Front Rack Carry
15-20 Calories on AB

 

Tuesday, June 20

Happy birthday Kyle N.!

A. 5 Rounds:
Strict Pull-ups at 60-70%
Followed by Max Double Unders in :60
Rest 2:00

B. AMRAP 8:00
6 Shoulder to Overhead (155/105, 115/85)
10 Box Jumps (30/24, 24/20)

 

Wednesday, June 21

Happy birthday Mike M.!

A. Front Squats
4 x 1 at :90 with :03 pause

B. 21-15-9
Burpees to Plate
Plate Overhead Overhead Squats
Ground to Overhead with Plate
(45/25, 35/15)

 

Thursday, June 22

Happy birthday Janelle!

A. Clean and 2 Jerks
Work to a max
Then, 3 Sets at 90%

B. 5 Rounds:
3-5 Musle-ups (1-3) / 10 Burpee Pull-ups (7)
20 Calorie Row

 

Friday, June 23

A. Snatch
3-3-3-2-2-1-1
Start at 70% and rest 1:30-2:00 between sets

B. AMRAP 16:00
15 Overhead Squats (95/65, OHS or FS 75/55)
60 Double Unders (40)
15 Toes to Bar

 

Saturday, June 24

Happy birthday Brian A., Dugan and Kelli Green (Saturday) and Brandon M. (Sunday)!

A. Teams of 2:
150 Wall-balls
400m Med-ball Carry
150 Med-ball Sit-ups
400m Med-ball Carry
150 Wall-balls