Saturday – 6/20/20

400M Run/Row

10 Thrusters
20 Hang Power Snatch
30 Push-ups
40 V-ups
50 Hang Squat Clean
40 V-ups
30 Push-ups
20 Hang Power Snatches
10 Thrusters

800M Run/Row

Friday – 6/19/20

A. 3 Rounds of 50ft of Broad Jumps, rest between rounds. (Sub for overhead walking lunges if too hard on the knee)

B.
– 16 Minute AMRAP of:
– 16 DB/KB Hang Clean and Jerks
– 16 KB/DB Swings
– 16 Down & Ups (like a burpee but chest/ torso doesn’t come down to the floor)

Thursday – 6/18/20

100M Run
5 Sumo Deadlifts
5 Push-ups
5 Sit-ups
200M Run
10 Sumo Deadlifts
10 Push-ups
10 Sit-ups
300M Run
15 Sumo Deadlifts
15 Push-ups
15 Sit-ups
400M Run
20 Sumo Deadlifts
20 Push-ups
20 Sit-ups
500M Run

Wednesday – 6/17/20

We are reopening July 1! To prepare, we will need to collect all borrowed equipment. Anni will be at the gym this Sunday 9-11am and next Sat/Sun 9-11am for returns. We can’t wait to see all of you back at it!!

A. 5 rounds of 50ft. sprint (50ft out, walk back as rest between rounds)

B. For time:
– 100 Single unders/Jumping Jacks or 50 Double unders
– 25 Thrusters
– 25 Push Presses
– 25 Front Squats
– 25 Hang Power Cleans

Tuesday – 6/16/20

AMRAP 3:
Buy-in 200m run, then:
– 20 Goblet Squats
– 20 KB/DB Swings
– 20 KB/DB Push Presses

Rest 1 minute then repeat 3 more times

Monday – 6/15/20

A. TABATA: PUSH-UPS

B. 16 minutes AMRAP:
– 20 DB SNATCH
– 30 DB OVERHEAD LUNGES
– 20 WEIGHTED SIT-UPS
– 30 DB PULL THROUGHS (plank position, pull from one side to the other while maintaining a plank)