A. q(3:30) x 4: DL 10 @ 65% of 1RM 10 @ 70% 5 @ 80% 5 @ 85% *sets of 10: double over hand, touch-and-go *sets of 5: double over hand, dead-stop B. AMRAP [12] 1 BMU/Pullup + 2
07 03 23
A. 10 RFQ 5 sPress @ 65% of 1RM REST [:30] 5 sPU or RR REST [:30] B. q(7:30) x 3 AMRAP [5] 400m Run 10 Wall Walks Max rep WB with remaining time *20/14lb WB to 10’ *target 1:00
06 22 23
A. 5 Rds: 1200m Row [3] Active Rest *300m Easy *600m Moderate*300m Hard Optional: Practice a skill during rest -Sandbag to Shoulder -Handstand work -Jump Rope -Support on Rings B. q(1:00) x 10: 0:15 L-sit or hollow hold 0:15 REST
06 15 23
A. For max reps [6] Run 1000m + max DU [2] REST [5] Run 800m + max DU [2] REST [4] Run 600m + max DU [2] REST [3] Run 400m + max DU [2]REST [2] Run 200m + max
Monday 6/19 Schedule
5:30AM6:30AM9:00AM12:00PM4:30PM5:45PM (cancelled)
06 08 23
A. q(8:00) x 5: Run 800m 15 KBS (53/35) or 30 u/b DU 9 Burpees *cap work at 6:00
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