Wednesday, June 28th “Bumble Bee”

Wednesday, June 28th

“Bumble Bee”

3 rounds

10-Power cleans O(155/105) P(135/95) F(115/75)

30-Wall balls O/P(20/14) F(14/10)

 

post time to board and FitChalk

 

 

Extra Credit-

1. Power Clean
(65%/2)3

2. Clean Pull
(100%/3)3

3. Front Squat
(70%/2)3

4. Rowing Conditioning
12 Rounds:
20/18 Cal Row
Rest 1:00 between rounds

 

Tuesday, June 27th “Down for the Count”

Tuesday, June 27th

“Down for the Count”

30-HSPU

40-Pull ups

50-KB Swings (55/35)

60-sit ups

70-Burpees

Post time to board and FitChalk

 

 

Cashout-

EMOM 6

min 1- Weighted sit ups

min 2- plank

 

 

Monday, June 26th “Double Denim”

Monday, June 26th

OPEN & PERFORMANCE
“Double Denim”
AMRAP 15:
60 Double-unders
200m run
15 Overhead Squats (115/75)

 
FITNESS
“Double Denim”
AMRAP 15:
60 Single-unders
200m run
15 Overhead Squats (95/65)
Post scores to board and FitChalk

 

Extra Credit-

1. Power Snatch
(65%/2)3

2. Snatch Pull
(100%/3)3

3. Back Squat
(70%/3)3

4. Gymnastics Conditioning
Muscle-ups:
7 sets of 30% of max from last week
Rest :30 between sets

Saturday, June 24th Partner Day!

Saturday, June 24th

Partner Day!

teams of 2

60-cal row

60-Box jumps (24/20)

60-Power snatch (75/55)

60-toes to bar

60-push press(75/55)

60-box jumps

60-cal bike

post team time to board

Friday, June 23rd “Runaway”

Friday, June 23rd

“Runaway”

21-15-9

-KB Swings O(70/45) P(55/35) F(45/25)

-chest to bar pull ups P(pull ups) F(Jump pull ups)

600m run P/F(400m run)

Post time to board and FitChalk

 

Extra Credit-

1. Snatch 2-2-2-1-1-1

2. Clean and Jerk 2-2-2-1-1-1

3. Front Squat 2-2-2-2-2

Thursday, June 22nd “Dead or Alive”

Thursday, June 22nd

“Dead or Alive”

50/35-cal row

50/35-cal bike

then 5 rounds

10-Deadlifts O(245/165) P(205/135) F(185/115)

15-push ups (Hand release for PERF or FIT)

post time to board and FitChalk

 

Extra Credit- make up from earlier in week

Tuesday, June 20th “Bridge Road”

Tuesday, June 20th

“Bridge Road”

OPEN/ PERF

7 rounds for time

9-HSPU

9-Toes to bar

200m run

 

Fitness

7 rounds for time

9-DB push press

9-Knees to chest

200m run

 

Extra Credit-

Gymnastic Benchmark-

max strict unbroken HSPU

 

Monday, June 19th “Hit and Run”

Monday, June 19th

“Hit and Run”

8 min AMRAP

8-KB Goblet lunges Open (70/45) PERF/FIT (55/35)

8-burpees

24-Double unders (PERF/FIT-48- singles)

post rounds plus reps to board and FitChalk

 

Extra Credit-

1. Gymnastics Benchmark
Max Unbroken Ring Muscle-ups

*one set test after warm up

2. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1

3. Snatch Pull
(107%/3)4

4. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/1)3