Workout: June 4, 2020
06-03-2020
A) Deadlift 3-3-3-2-2-2B) Front squat 4-4-4-4C) 3 sets: 15 skull crushers15 pull-overs15 dips
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A) Deadlift 3-3-3-2-2-2B) Front squat 4-4-4-4C) 3 sets: 15 skull crushers15 pull-overs15 dips
Air Affair AMRAP 7:10 GTO10 box jumpsRest 3 minutes AMRAP 6:Run 800mMax double -unders in remaining time Sign Up For Classes Here!
SWOLE SATURDAY AMRAP 35:200m farmer carry100m walking lunges50 loaded sit-ups25 muscle snatches Sign Up For Classes Here!
Threepeat 3 rounds:20 squats cleansRun 400m20 STORun 400m
Strong Mind, Strong Body A) EMOM x 5 sets:Minute one: 4 deadliftsMinute two: 8 split squatsMinute three: Rest B) EMOM x 5 sets:Minute one: 4 bench pressMinute two: 8 pull-upsMinute three: Rest C) 2 giant sets:25 tear aparts50 strict presses75 jack knives Sign Up For Classes Here!
Certain Death EMOM, ascending reps until you can no longer complete the work in the minute: Even minute: 3 thrustersOdd Minute: 3 burpeesReps increase every minute by 1 rep for both. Sign Up For Classes Here
Upside of Down Run 500m24 Overhead squats9 Kettlebell/Dumbbell swingsRun 500m21 Overhead squats12 Kettlebell/Dumbbell swingsRun 500m18 Overhead squats15 Kettlebell/Dumbbell swingsRun 500m15 Overhead squats18 Kettlebell/Dumbbell swingsRun 500m12 Overhead squats21 Kettlebell/Dumbbell swingsRun 500m 9 Overhead squats24 Kettlebell/Dumbbell swings Sign Up For Classes Here
Strong Life, Best Life A) Back/Front squat 5-5-3-3-2-2-1B) Good Mornings 8-8-8-8Rest 2 minutes between sets C) 3 supersets:12 snatch grip RDL’s + row12 skullcrushersRest 60 seconds D) 3 supersets:12 split squats12 pull-oversRest 60 seconds Sign up for classes here
The Ninja Way EMOM x 6 rounds, for max reps:Minute one: Strict HSPUMinute two: Strict pull-upsMinute three: Strict toes-to-bar or V-upsMinute four: Overhead walking lungesMinute five: Rest Click here to sign up for classes!
Swole Saturday! 4 sets of everything: 5 back squats10 reverse lunges15 russian or banded swingsRest 2 minutes 5 seated presses10 reverse curls15 weighted sit-upsRest 2 minutes 5 turkish get-ups (per arm)10 roll-outs15 hips thrustsRest 2 minutes
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