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Monday

June 05, 2023

5 rounds for time of:

4 Ring Muscle-ups

1x [ 4 Squat Cleans + 4 Front Squats ], 155/105 lbs

4 Ring Muscle-ups

Rest 2 minutes

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Back Squat, increase load

Tuesday

June 06, 2023

Every 1 min for 10 mins:

1 Split Jerk, increase load

3 rounds for time of:
Run, 800 m
15 Dumbbell Bench Press, 50/35 lbs
5/3 Rope Climbs

Wednesday

June 07, 2023

As many reps as possible in 10 mins of:

Squat Snatch, 95/65 lbs

*Increase weight (20/10) every 3 reps.

For time:

25 Deadlifts, 245/165 lbs

50/40 Row Calories

75 Toes-to-bars

50/40 Row Calories

25 Deadlifts, 245/165 lbs

Thursday

June 08, 2023

5 rounds for time of:
30/24 Ski Erg Calories
100 Double Unders
Rest 3 mins

Friday

June 09, 2023

Every 2 mins for 10 mins:

2 Front Squats, 75%+ 1RM
*Increase 75, 80, 85, 90, 95%

 

Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Saturday

June 10, 2023

For time:

45 Kettlebell Swings, 70/53 lbs

Row, 400 m

35 Kettlebell Swings, 70/53 lbs

Row, 800 m

25 Kettlebell Swings, 70/53 lbs

Row, 1200 m

15 Kettlebell Swings, 70/53 lbs

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