Workouts for 6/18-6/23/2018

Monday, June 18

STRENGTH

3x3 Push Jerk from Rack

CONDITIONING

6 Min AMRAP:
    9 Thrusters (115/75#)
    9 Chest-to-bar pullups

EXTRA WORK

Max Distance Farmers Carry in 4 Min (70/53#)


Tuesday, June 19

STRENGTH

A. 5x5 Back squat @ 80% of 2RM
    

B. 3x5 Deadlift @ 80% of 2RM
    

C. 3 Supersets:
        5 Ab-Wheel or 10 GHD Situps
        15 Pendlay Row

EXTRA WORK

3 x 400m Sprint for Time


Wednesday, June 20

STRENGTH

Sotts Press Ladder (45/35#)
15 Min EMOM:
    3 Reps from behind the neck

CONDITIONING

"Amanda"
9 - 7 - 5:
    Muscle ups
    Squat Snatch (135/95#)

EXTRA WORK

Tabata Wall-Facing Handstand Hold
(8 Rds: 20s Work/10s Rest)


Thursday, June 21

CONDITIONING

A. Death by Kettlebell Swings (53/35#)
     Increase by 3 Reps/Min
    Ex. Min 1=3, Min 2=6, etc

B. 3K Row

C. 4 x 20: Double KB Sumo Deadlift (70/53#)


Friday, June 22

STRENGTH

4-4-4-4 Front Squat 

CONDITIONING

3 Rounds:
    50 Wallballs (20/14#)
    30 Dumbbell snatch (50/35#)

EXTRA WORK

16 Rounds (20s Work/10s Rest):
    Hollow hold
    Arch hold


Saturday, June 23

HAPPY PRIDE!!!  --  10a Only

"Rita"
With a Partner for Time:
    41 Plate Step-Ups
    41 DB Push Press
    41 Situps
    41 Plate Ground-to-Overhead
    41 Russian KB Swings
    41 Pushups
    41 Air squats
    41 KB Deadlifts
    41 Ring Rows
    41 DB Thrusters
    41 Reverse Lunges
    41 Burpees

12 movements - The 2011 National Transgender Discrimination Survey found that 12 percent of kids in grades K-12 who identified as transgender or gender non-conforming reported sexual violence.

41 - The 2011 National Transgender Discrimination Survey reveals that 41% of transgender participants (2,644 out of 6,450) had attempted, at some point, to take their own lives.