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35 min AMRAP : 10/7 Cal Row 10 Tows to bar/ Leg lifts – 20/15 Cal Bike 20 Empty bar Bicep Curls – 300m Run 30 Sit-ups. – 20/15 Cal Bike 20 Single DB OH tricep ext – 10/7 Cal Row 10 V-Ups

No Class Sunday!!! Warm-up Row 500m (Easy Effort) 20 Push ups 20 Cossack Squats 20 Down Dog Up Dog 20 Curtsy Lunges Then… Deadlift (week 4 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 60-65% Set 2: 6 @ 65-68% Set 3: 4 @ 70-72% Set 4: 4 @ 72-75% Set 5:…

Push/Pull/Hold Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 8-10 BB row Min 3: :40 Hollow Hold For Time: 14-12-10-8-6-4 Pull-up Box jump over with step down 10/7 Cal bike after each round including to end the…

Sunday 6/14: Closed..No Classes —- 3 rounds: 100m Run 5 BB good mornings 4 Pause FS with empty BB 3 Push Ups —- 20 Cossak squats 20 Jump squat downs. Then… Front Squat Every 2:00 x 5 sets: (week 1 of 3) 3 Front squats @ 77-84% of your 1rm The goal is for all…

At an easy pace today… 35:00 AMRAP 2:00 Bike 20 Sit Ups 2:00 Row 20 Air Squats 2:00 Run or Ski 20 Push Ups

3 Rounds: 5/5 Single Arm Dumbbell Bench Press 5 Sit-ups :30 Bike Then… 3 Sets For Quality: 8 Inverted barbell rows 10 BB curls Rest 1 min between rounds Then…. 14:00 AMRAP: 3 Cal bike 3 V-ups 3 Dumbbell bench press 6 Alternating Farmers Hold Lunges Add 3 reps each round. 6,6,6 9,9,9 12,12,12

Clean and Jerk Every :90 x 6 sets: 1 Clean pull + 1 Squat clean + 1 Clean & jerk Build over the six sets to a “heavy” with no misses. Keep your hands on the bar for the clean pull + Squat clean then drop the bar take a breath and grab the bar…

3-4Sets: 10 Alt Renegade Rows (5 per arm) 8 DB Hammer Curls (2 dbs) 12 DB Skull Crushers (2dbs) :20 Sec SIde plank hold / side Then.. 5 Sets: 300m Run 15 Bench Press 95/65 12 Box Jump Overs 3 Rope Climbs/6 strict pull-ups/10 ring rows *rest 1:1 Ex: Rd 1-3:05 Rest 3:05

600m jog 10 Inch worms 10 Alt Lizards 1x 10 Good Mornings 5 Scap Push Ups 3 Push Ups Then… Deadlift (week 3 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 55%-60% Set 2: 8 @ 60-62% Set 3: 6 @ 62-65% Set 4: 6 @ 65-68% Set 5: 4 @ 68-72%+…

Push/Pull/Hold Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 8-10 Inverted pull-ups Min 3: :40 Hollow Hold Then… Finisher —> Min 10: 1 max effort set of DB Z press (at least 15 reps) right into 1…