June 2022

Friday June 17th, 2022 5 min amrap 9 toes to bar 36 dubs rest 3 min 5 min amrap 9 burpee to target 36 dubs rest 3 min 5 min amrap 9 toes to bar 9 burpees ( not to target )

Thursday June 16 , 2022 A. Squat clean 3 – 3- 3 – 3 – 3 B. 12 min abs 1 min situp 1 min hollow rock 1 min plank 1 min rest.

Wednesday June 15th , 2022 2 rounds run 250m 25 push ups run 250m 20 ring dips run 250m 15 handstand push ups run 250 10 m handstand walk 25 minute cap.

Tuesday June 14th , 2022 A. Back Squat 8 – 8 across 4 – 4 -4 across 2 – 2- 2- 2 building B. Partner relay 4 – 3 – 2 – 1 minutes on machine for max cals.

Monday June 13th , 2022 AMRAP 16 4 / 3 strict pull ups 8 box jump over 12 db snatch

June 10 , 2022 A. Deadlift 5 – 2 – 5 – 2 – 5 – 2 – 5 – 2 5s same weight across 2s building B. Relay Race 400m x 1 250m x 2 100m x 3

June 9 , 2022 For time 100 Wall balls 20 / 14 50 pull ups 25 Clean and jerks 135 / 95

June 8 , 2022 A. 7 sets of 1 snatch + 2 Overhead squats work on form. then consistency . then and only then intensity : ) B. Partner Amrap 10 100 dubs 20 Synchronize OHS with 1 x DB 50 / 35 Both partners do 100 dubs at the same time, when both partners

June 7th , 2022 5 x 3 min rest 3 min row 500m max reps devils press in time remaining 50/35

June 6 , 2022 20 min amrap 10 power clean 10 front squat 10 push press run 250m use 115/75 barbell respectively