Workout for 6/10-6/15/2019

Monday, June 10

STRENGTH

4 Supersets:
8 Three Second Pause Front Squats
8/Leg Kettlebell Curtsy Squats

VENTILATION / PLUMBING

15 Minute AMRAP:
6 Alternating Kettlebell Thrusters (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
6 American Kettlebell Swings (Fit: 35/26#, RX: 44/35#, FB: 53/44#)
2 x Down and Back 1 Gym Length Double Kettlebell Front Rack Carry


Tuesday, June 11

STRENGTH/CONDITIONING

"Triple Grace" (30 Minute Timecap):
30 Dumbbell Clean & Jerks (Fit: 25/15#, RX: 35/20#, FB: 50/35#)
30 Sandbag Clean & Jerks (Athletes Choose Weight)
30 Barbell Clean & Jerks (Fit: 95/65#, RX: 115/75#, FB: 135/95#)


Wednesday, June 12

RECOVERY FLOW

4 Sets:
5/Right Side Goblet Squat Bicep Curl Halo Flow
5/Left Side Goblet Squat Bicep Curl Halo Flow
5/Right Leg Kettlebell Split Clean Halo Flow
5/Left Leg Kettlebell Split Clean Halo Flow

VENTILATION / PLUMBING

3 Rounds For Time:
400m Run
10 Burpee Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
20 Sit-ups


Thursday, June 13

OLYMPIC LIFTING

20 Minutes to Find:
Heavy 1 Rep Power or Squat Snatch

VENTILATION / PLUMBING

12 Minute AMRAP:
15 Toes-2-Bar (Fit: Hanging Knee Raises)
15 Calorie Row (Fit: 12 Calories)


Friday, June 14

STRENGTH

4 Sets:
10 Dual Arnold Z Presses
10/Arm Chainsaw Row

PLUMBING / ELECTRICITY

3 Rounds For Time:
10 Strict Pull-ups (Fit: Banded/Toe-Spot)
15 Hand Release Push-ups (Fit: Box/Knee Hand Release Push-ups)
20 Glute Hip Bridges


Saturday, June 15

HERO WOD

"Kristin" (For Time):
2 Minute Bar Hang
100 Double-Unders (Fit: 2x Singles/Penguin Claps)
40 V-Ups
30 Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
40 V-Ups
30 Cleans (Fit: 95/65#, RX: 135/95#, FB: 155/105#)
100 Double-Unders (Fit: 2x Singles/Penguin Claps)
2 Minute Bar Hang

From Outwod (https://iamout.org/):

This week, we feature, Kristin Beck, @valor4us Kristin Beck is a retired United States
Navy SEAL who gained public attention in 2013 when she came out as a trans woman.
Beck served in the U.S. Navy for twenty years and is the first openly transgender former
U.S. Navy SEAL. The Atlantic Wire, Salon, and Huffington Post have speculated that
Beck’s story may have led the Department of Defense to revisit its policies against
transgender people openly serving in the U.S. military.