Workouts for 6/17-6/22/2019

Monday, June 17

STRENGTH

4 Supersets:
10 Tall Kneeling Kettlbell Presses
10 Half Kneeling Behind The Neck Presses

METCON

12 Minute AMRAP:
30 Double-Unders (Fit: 60 Singles-Unders/30 Penguin Claps, RX: 15 DUs, FB: 30 DUs)
5 Burpees (Fit: Bodybuilders)
5 Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)


Tuesday, June 18

OLYMPIC LIFTING

20 Minutes To Find:
Heavy 1 Rep Power or Squat Clean

CHIPPER

3 Rounds For Time:
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
20 Devils Press (Fit: 25/15#, RX: 35/20#, FB: 50/35#)


Wednesday, June 19

STRENGTH

4 Supersets:
5 Overhead Squats (Increasing Weight Each Set)
3/Arm Overhead Kettlebell Squats

INTERVALS

2 Rounds (2:00 Work/:30 Seconds Rest)
Assault Bike
Dumbbell Snatches (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
Goblet Squats (Same Weight)


Thursday, June 20

STRENGTH

3 Supersets:
10 Seated Good Mornings
20 Dumbbell Suitcase Reverse Lunge to Single-Leg RDL

METCON

18 Minute AMRAP:
10 Pull-ups (Fit: Toe-Spot/Banded, RX: Kipping, FB: C2B)
20 Hang Power Cleans (Fit: 45/35#, RX: 75/55#, FB: 95/65#)
30 Kettlebell Deadlifts (Fit: 53/35#, RX: 62/44#, FB: 70/53#)


Friday, June 21

SKILL/STRENGTH

20 Minutes To Accrue:
5 Minutes of Kettlebell Front Rack Hold (Heavy)
5 Minutes of Handstand Holds (Fit: Feet Hold On Wall/Dumbbell Overhead Hold)

CHIPPER

For Time w/Empty Barbell:
100 Bench Press
100 Cheater Curls
100 Skull Crushers


Saturday, June 22

HERO WOD

"Blake" (For Time):
1000m Row
50 Push-ups (Fit: Knee/Box Push-ups)
30 Bodyweight Deadlifts (Fit: 3/4 Bodyweight)
40 Push-ups (Fit: Knee/Box Push-ups)
20 Bodyweight Deadlifts (Fit: 3/4 Bodyweight)
30 Push-ups (Fit: Knee/Box Push-ups)
10 Bodyweight Deadlifts (Fit: 3/4 Bodyweight)
1000m Row

From Outwod (https://iamout.org/):
Blake M. Dremann is an active duty Navy Lieutenant Commander.
Lt. Cdr. Dremann is a 2015 recipient of the Navy League's Vice Admiral Robert F.
Batchelder Award, the Navy’s highest logistics award for contributing to the
operational readiness of the fleet. He is also the President of Service members,
Partners and Allies for Respect and Tolerance for All known as @sparta_trans, a
national LGBT advocacy organization that is focused on transgender military
service. This is the leading organization that helped change the policy in the
Department of Defense that barred open transgender service members.