Day 3 Wednesday 230531 A. Tabata Mash-up Wall balls Double unders Rest 2:00 B. AMRAP 5:00 Apparatus of choice, max distance Rest 3:00 C. AMRAP 12:00, medball nte 20 10 medball box step-ups 20” 8 dips: box or ring 8 ring rows 10 medball sit-ups
Day 2 Tuesday 230530 A. EMOM 8:00 Min 1: 45sec ski Min 2: 12 goblet lunges 40//25 Rest 2:00 B. EMOM 8:00 Min 1: 45 sec row Min 2: 30 sec hollo/arch Kipling work Rest 2:00 C. EMOM 8:00 Min 1: 45 sec assault bike Min 2: 12 alt DB hang clean & jerk
Day 1 Monday 230529 Classes 7, 8, 9am only. “Buro” 200m sandbag carry 34 bar-facing burpees 60 wall balls 50 kb swings… not to exceed 32kg/24kg 40 ground to overhead… not to exceed 95/65 34 bar-facing burpees 200m sandbag carry Gary moved to Jefferson Twp while in elementary school. This is where he
Day 6 Saturday 230527 A. “MURPH” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run
Day 5 Friday 230526 A. 1 set every 90 sec x 5 Single arm DB complex to be performed each arm each set Deadlift + hang power clean + sh2oh + thruster Build each round Rest to 10:00 B. AMRAP 20:00 1 DB complex each arm 100% of A 20 cross over jump rope
Day 3 Wednesday 230524 A. 1 set every 3:00 x 10 starting at 0:00 3 t2b 6 kb sdlhp 24/16 30du/60s (0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00, 21:00, 24:00, 27:00) B. 1 set every 3:00 starting at 1:30 3 bjsd 6 kbs 24/16 9 wallballs (1:30, 4:30, 7:30, 10:30, 13:30, 16:30, 19:30, 22:30,
Day 2 Tuesday 230523 A. 1 set every 3:00 x 5 10, 7, 5, 3, 1 strict press immediately into 60 sec row/ski at 90% repeatable effort, build strict press to a heavy single Rest to 15:00 B. 5 sets not for time 10/10 single arm rows 200m run 5 back rack box squats
Day 1 Monday 230522 A. Static holds 20 sec wall sit 20 sec quadruped hold 20 sec feet to wall inversion X3, rest 1:00 x 3 (0:00, 4:00, 8:00) Rest to 15:00 then B B. AMRAP 15:00 DB NTE 50/35 30 dual DB power cleans 20 dual DB farmer hold lunges 10 dual hop
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