June 7, 2018

Rest Day!

Conditioning: 7 Rounds for Time
7 Burpees
7 Med Ball Cleans (20/14)
Finisher: No Measure
3 Rounds
10 Hollow Rocks
10 V ups
20 Mountain Climbers
30 Second Hollow Hold

Conditioning: For Time
Deadlift Kalsu 5 burpees to start each minute
AMRAP Deadlifts for the balance of the minute
*Repeat this process for 100 deadlifts or 20 minutes…whichever comes first. If time capped, post total reps in comments.
*Rx BW
*Rx+ 1.5 BW
Conditioning: AMRAP x 20:00
Incredible Hulk
5 Deadlifts (115/75)
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
Conditioning: For Calories
60 minutes of recovery or GPP. Assault Bike/Rower combo for total calories. You choose ratio of Bike to Rower.
(example: 15 min Bike, 15 min Rower, repeat)
*arrive early to prepare and be ready to start at the top of the hour.

Conditioning: For Distance
30 Minute row challenge
15 Rounds:
:30 Sprint
:90 Recovery row
*Must stay on the rower for the :90 rest and keep moving at a recovery pace. Score is total meters for entire 30 minutes.

Muscle Snatch + OHS (1-1-1-1-1)
Light – technique work
Low-Hang Snatch (Max)
Snatch from hang position (below knees)
Max then 2×1 @ 80% of max
Box Squat (3-3-3-3-3)