Workouts for 6/3-6/8/2019

Monday, June 3

STRONG HUMAN TAKEOVER

Part A:
1 Rep Max Bench Press

Part B:
20 Minutes (:30 On/:30 Off):
Air Squats
Russian Kettlebell Swings
Tire Flips
Sled Drags
100' Sandbag Carry

Part C:
June Tabata Medley


Tuesday, June 4

OLYMPIC LIFTING

20 Minutes to Work to:
Heavy Snatch Complex of Snatch High Pull x 2 + Snatch x 2

VENTILATION / PLUMBING

12 Minute AMRAP:
12 Push Press (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Toes-2-Bar (Fit: Hanging Knee Raises)
12 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)


Wednesday, June 5

STRENGTH

3 Supersets:
12/Leg Dumbbell Crossbody Romanian Deadlift
12 Supinated Barbell Bent Over Row

VENTILATION / PLUMBING

4 Rounds For Time (20 Minute Timecap):
20 Push-ups (Fit: Box/Knee Push-ups)
30 DB Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 60-70/40-45#)


Thursday, June 6

OLYMPIC LIFTING

20 Minutes to work up to:
Heavy 3-Position Clean & Jerk

VENTILATION / PLUMBING

10 Minute AMRAP:
8 Hang Power Snatch (Fit: 75/55, RX: 95/65#, FB: 115/75#)
8 Burpees Over Bar (Fit: Bodybuilders)


Friday, June 7

STRENGTH

3 Supersets:
8/Arm Single Arm Kettlebell Rack Squats
10/Arm Walking Filly Lunge

VENTILATION / PLUMBING

15 Minute AMRAP:
10 Pull-ups (Fit: Toe-spot/Banded, RX: Kipping, FB: C2B)
10 Kettlebell Tators (Fit: 35/26#, RX: 53/35#)
2 Wall Walks (Fit: Walk Feet Onto Box)


Saturday, June 8

HERO WOD

"Elaine Noble" (3 Rounds For Time):
400m Run
19 Deadlifts (Fit: 135/95#, RX: 185/135#, FB: 225/105#)
400m Row
74 Jumping Lunges (Fit: Lunges)

From Outwod (https://iamout.org/):
"This week we honor Elaine Noble.
Elaine Noble was elected to the Massachusetts House of Representatives for two
terms in 1974, becoming the first-ever openly gay candidate elected to a state office.
Noble says that during her controversial, groundbreaking campaign, her windows were
shot out, her car was vandalized, and she and her staff suffered ongoing harassment.
She still managed to win the election."