061719-062119
Monday 061719
Open 19.4
For Time
3 Rounds
10 Power Snatch
12 Bar Facing Burpees
Rest 3:00
3 Rounds
10 Bar Muscle-Ups
12 Bar Facing Burpees
Finisher
Suns Out, Guns Out
3 Sets
20 Empty Barbell 1/2 Curl
20 Empty Barbell Skill Crusher
Tuesday 061819
Strength/Skill
5X5
Push Press (20X1)
For Time
800m Run
25 Push Press (135/95)I(95/65)
800m Run
20 Push Press (155/105)I(135/95)
800m Run
15 Push Press (185/125)I(135/95)
Wednesday 061919
Strength/Skill
Clean Complex
E2MOM X 10 Minutes
1 Squat Clean + 2 Front Squats
*Start moderate and progress every set to heaviest set of complex.
Workout
AMRAP X 14
2 Squat Clean (225/155)I(165/115)
20 Double Unders
10 Toes To Bar
Thursday 062019
Workout
TABATA
8 Sets, :20 Work / :10 Reset
Tabata 1 -- Plate Ground to Oh (45/35)I(35/25)
Tabata 2 -- Box Jump (20)
Tabata 3 -- Bottom 2 Bottom Air Squat
Tabata 4 -- Bike/Row For Cal
Tabata 5 -- Double KB Front Rack Hold (70/55)I(55/35)
-Rest 1:00 b/t Tabatas-
Finisher
Rump Pump
2 Sets
10 KB Split Squat (L Leg Forward)
10 KB Split Squat (R Leg Forward
10 KB Romanian DeadLift
Friday 062119
Workout
Death Row
EMOM X 20 Minutes
Min 1 -- 20 Cal Row
Min 2 -- 15 Burpees
* Scale as needed to accomplish the work in each minute in :45-:50 or less each.
Finisher
ABS
3 Sets Not For Time
10 Pike-Ups on Rower
30 Russian Twists
