1. "Geriatric Special"
Wednesday 6.21.2017
1. Push Press
5-5-3-3-1-1-1, Climbing
2. "Sprint Tri"
For time:
500m Ski
50 Calorie Bike
500m Row
3. Core Work
a. Tabata Flutter Kicks x 8 rounds
b. Back Extensions 3x15
c. L-Sits x 2:00
Tuesday 6.20.2017
1. "Valhalla Bound"
AMRAP 18:00
400m Run
20 Push Ups
10 DB Snatches (50/35)
2. Snatch Grip Deadlift
4x4, heavy
3. Weighted Pull Ups
5-5-3-3-2-2-1-1, climbing
Monday 6.19.2017
1. "Mason Jar"
4 RFT:
50 Double Unders
5 Squat Cleans(165/115)
15 T2B/K2E
2. Front Squat
Build to a triple for the day
3. Accessory Work
Dumbbell Step Ups 3x6-8 per leg
Weighted Planks 3x1:00
Friday 6.16.2017
1. "Jersey Devil"
AMRAP 18:00
100m Run
8 HSPU
6 Deadlifts (275/185)
4 Muscle Ups
Grinder: not a max effort sprint
2. Supersets
Bench Press 5x5
Bent Over Rows 5x5
3. Core Work
Leg Lifts 3x12-15
Russian Twists 3x12-15
Plank 3x1:00
Thursday 6.15.2017
1. "Goat Day"
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 6.14.2017
1. Front Squat
7x2, climbing
2. "Salad Fixings"
3 RFT:
500m Row
100 Double Unders
3. Foam Roll Your BODYYYYY
Tuesday 6.13.2017
1. "Mad Hatter"
10-15-20-15-10 for time:
Hang Power Cleans (135/95)
Pull Ups
Lateral Burpees
2. Split Jerk
5x2, climbing
3. Gymnastics Mashup
EMOM x 12
1. :10-:20 L-Hang (from pull up bar)
2. :20-:30 Ring Support
3. :30-:40 Handstand Hold (facing wall)