Monday, June 17th - Saturday, June 22nd

The date is finally here. We will be closed Saturday, June 29th and Sunday, June 30th so that we can move to the new space, 505 Barron Avenue. Any help would be much appreciated.

Monday

(A) Ring Dip - 5 x 5

(B) Ring row or Ring Pull up - 5 x 3 @ 11X2

(C) AMRAP 3 x 2, rest 2

  • 6 C2B pull ups

  • 6 burpee box jumps

Tuesday

(A) Front squat - 5 x 3

(B) 

  • 100ft walking lunge

  • 30 wall ball

  • 20 toes to bar

  • 10 devils press

  • 20 toes to bar

  • 30 wall ball

  • 100ft walking lung

Wednesday

(A1) Push Jerk - 5 x 3

(A2) Strict pull ups - 5 x 5 @ 11X2

(B) AMRAP in 15 minutes

  • 10 single arm DB clean & Jerk

  • 12/8 calories row

  • 25 double unders

Thursday

(A) Snatch grip Sots Press - 5 x 5

(B) 

  • Run 800m

  • Row 1k

  • 1 mile assault bike

  • Run 400m

  • Row 500m

  • 1/2 mile assault bike

Friday 

(A) Deadlift - 5 x 2 @ same weight

(B) 5 rounds, Not for time

  • 8 deadlift

  • 12 lateral box step overs, or pistols

  • max set of unbroken push ups, stopping 1 -2 shy of failure

Saturday

on a running clock:

00:00 - 08:00

1-2-3- ... -8-9-10

2-DB Hammer Curls

2-DB Neutral Grip Strict Presses

(same mod-challenging weight across)

*if ladder completed either rest as needed or go back to 1 and start again

08:00 -10:00

Rest


10:00 - 40:00

3 rounds for time; 60s on/60s off until completion:

12/8 cal Assault Bike

18 KB Goblet Squat

6 Shuttle Runs

12 Burpees to 6" touch

16/12 cal Row