Monday 6-17-24
EMOM 18:
Min 1 | 5 power cleans 155/105
Min 2 | 12/9 cals rower
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
Sunday 6-16-24
The gym will be closed for Father’s Day. Happy Father’s Day to all the dads…
Saturday 6-16-24
For time:
15-9-6
Bar muscle-ups
Shoulder presses 135/95
Friday 6-14-24
For time:
30 sumo deadlift high pulls 75/55
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
Thursday 6-13-24
For time:
21-15-9
Handstand push-ups
Hang squat cleans 115/75
Wednesday 6-12-24
7 rounds for time:
200-m run
10 DB box step-overs 35/20 lbs 24/20 inch
– Use two dumbbells
Tuesday 6-11-24
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings 70/53
Monday 6-10-24
5 rounds for time:
440-m row
10 box jumps 30/24
10 deadlifts 275/185
10 wall-ball shots 20/14
– 25:00 time cap.
Sunday 6-9-24
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans 50/35
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells
Saturday 6-8-24
For time:
75 power snatches 75/55
– 10:00 time cap.