Week of 23-27 June

Monday, 23 June

Start the week with a classic:

Barbara

5 rounds: time each round

20 pullups

30 pushups

40 situps

50 squats

Rest Exactly 3 minutes between rounds

 

 

Tuesday, 24 June

 AMRAP 25
Teams of 3 complete:
10 Toe to Bar
30 Thrusters, 135/115
50 Power Cleans, 155/115
*400m Run
Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run.  Only one athlete works at a time on the rope or barbell.  Once the runner returns from their 400m run they can take the place of one of the original working pair.  Repeat.

 

Wednesday, 25 June

30 min Cardio relay

This is all individual effort today:

5 min row

5 min run

5 min bike

5 min row

5 min run

5 min bike

(Switch on your own, any order as long as you get 2 x rounds of each)

 

Thursday, 26 JUN

Jack – AMRAP 20 Minutes

10 Push press 135/115

10 Kettlebell swings

10 Box Jumps

 

Friday, 27 JUN

For 20 minutes.

Odd Minutes:

5 strict pullups & 10 strict Pushups

Even Minutes:

3 Power cleans:

Go up 10/20 Pounds every other PC round until you fail, then stay at that weight.

e.g, M2 @ 135, M4 @ 135, M6@155, M8@155, M10@175 M12@175, M14@195, M16@195, M18@205, M20@205