MONDAY, 1 JULY 2019

"Fish Out of Water" 

For Time: 

2k Row

Directly Into…

10 Rounds of "Heavy Chief"

*1 Round: 

3 Power Cleans (155)

6 Push-ups

9 Air Squats*

SATURDAY, 29 JUNE 2019

"Shake Weight" 

3 Rounds:

800 Meter Run

21 Toes to Bar 

30 Dumbbell Snatches (50/35)

FRIDAY, 28 JUNE 2019

"Sicko Mode"

100/70 Calorie Row 

Directly Into...

21 Hang Squat Clean Thrusters (135/95)

THURSDAY, 27 JUNE 2019

Deadlift

Heavy Sets of 3-2-1

"Shrute Farms" 

AMRAP 14:

100 Meter Farmers Carry (50's/35's)

30 AbMat Sit-ups

100 Meter Farmers Carry (50's/35's)

15 Deadlifts (205/145)

WEDNESDAY, 26 JUNE 2019

"Nancy"

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

TUESDAY, 25 JUNE 2019

__

"Water Break" 

AMRAP 4: 

27 Hang Power Cleans (95/65)

27 Burpees Over Rower

27/21 Calorie Row

Rest 4 Minutes 

AMRAP 4: 

21 Hang Power Cleans (115/85)

21 Burpees Over Rower

21/15 Calorie Row

Rest 4 Minutes 

AMRAP 4: 

15 Hang Power Cleans (135/95)

15 Burpees Over Rower

15/12 Calorie Row

MONDAY, 24 JUNE 2019

Front Squat

1 Pausing Front Squat 

1 Front Squat

"Jack Daniels"

For Time: 

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups