Monday-10 June

5x5 Back squats

- 2 sets at Body weight: you must hold at absolute depth for a 3 count before standing up
-3 sets go for max effort

Followed by three rounds upstairs

Run 3 laps
Run 2 laps with 25lb plate
Rest 2 minutes between rounds

 

Tuesday-11 June

50 Bench Presses @ Body Weight

Immediate Penalty each time you rack the bar to rest = 10 burpees

Then resume benching. Continue until you hit 50 total reps on the bench.

Wednesday-12 June

"Thriller"

3 Rounds
10 Power Clean (135, 95)
15 Box Jump (24,20)
Then:

2 mile run or 3K row

 

Thursday- 13 June

1K row buy in

 

5 rounds

10 toes to bar
10 kettlebell swings
10 Lunges with 45lb plate overhead
10 GH Sit-ups (must break parallel on the way down)
10 hand release pushups

800M Run Buy out

 

Friday- 14 June

“Naughty threesome”
“Fran” and “Diane” back to back

Fran

21-15-9
Thrusters and Pullups

Diane

21-15-9
225lb Deadlifts and Handstand Pushups(or D-Bell presses)