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Workouts for Thursday, June 7th - Friday, June 8th - Saturday, June 9th

Workouts for Thursday, June 7th - Friday, June 8th - Saturday, June 9th

"Integrity is choosing courage over comfort; choosing what is right over what is fun, fast or easy; and choosing to practice our values rather than simply professing them." - Brene Brown

Thursday, June 7th 

Conditioning: For Time:

50 - 40 - 30 - 20 - 10

Double Unders

Sit-Ups

*200m Run After Completing Each Set


50 - 40 - 30 - 20 - 10

Double Unders

KB Lunges (53/35)

*200m Run After Completing Each Set

*30 Minute Cap

*SX = 2x Singles, 35/26

*BG = 1x Singles, 26/18

Stimulus: Set a Manageable Pace. Lunges Should Be Done in Big Sets, Choose An Appropriate Weight.

 

10:00am HIIT Class: 

3 Rounds (:40 On/:20 Off)

Buy in: 250m Sprint

Then: 

- DB Cleans

- Wall Balls

- KB Swings

- Wall Lalls

- KB Lunges


- 3 Minute Rest


3 Rounds (:40 On/:20 Off)

Buy in: 250m Sprint

Then: 

- KB Reverse Lunges

- Wall Balls

- KB Sumo DL High Pulls

- Wall Balls

- DB Thrusters


Friday, June 8th 

Strength: Every 2:30 for 15 Minutes

3 Touch and Go Cleans

*Start Around 70% 1RM and Build to a Max

*Cleans Can Be Any Combo of Power or Squat


Conditioning:

3 Rounds for Time

15 Thrusters (115/75)

15 Toes to Bar

*15 Minute Cap

*SX = 95/65, Knee Raises

*BG = 45/35, Knee Raises

*Stimulus: Pace This Couplet, Take Short Breaks When Needed. Don’t Go to Failure On Either Movement


Saturday, June 8th

In Teams of 2 (1 Working/1 Resting)

“Donny”

21-15 - 9 - 9 - 15 - 21

Deadlifts (225/155)

Burpees


Rest 5 Minutes, Then:


“Wittman”

 7 Rounds

15 KB Swings (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24/20)

*35 Minute Cap



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