June 2020

Fitness For load:Power Clean 5-5-3-3-3(make consistent increases) 3 rounds for time:400m Run15 Pull-up50 Air Squat15 Pull-up______________________________ Competitor For load:Every 1:00 for 10:001 Clean*start every minute with 20 double under(add 10lbs/5lbs each set)For time: 35 Weighted Sit-up 25lbs35 Toes to Bar “Air Force”For time:20 Thruster 95/65 20 Sumo Deadlift High-Pull20 Push Jerk20 Overhead Squat20 Front Squat*4 […]

The Governor has ordered gyms to close as of 8:00p on Monday, June 29th. Fitness For load:Single-Leg RDL 8-8-8(make consistent increases) “Air Force”For time:20 Thruster 95/6520 Sumo Deadlift High-Pull20 Push Jerk20 Overhead Squat20 Front Squat*4 Burpees at the top of each minute (including first minute)._______________________________________Competitor No measure:6-9-12-18-21Calorie Assault Bike Calorie Ski Erg For load &

Fitness For Load:1.5 Press 3-3-3-3-3(make consistent increases) For time:30 Calorie Row 20 Parallette Pass Through 30 Pull-up20 Handstand Push-up30 Russian Kettlebell Swing 53/3520 Ring Dip30 Toes to Bar20 Hand Release Push-up30 Weighted Sit-up 25lbs20 Burpee30 Calorie Row_________________________________ Competitor For load:Every 1:00 for 10:001 Snatch *start every minute with 20 double under(add 10lbs/5lbs each set) Back

Upper Body For load:Single-Arm Front Pulldown 8-8-8(alternate sets with a partner) For load:Incline Press 6×8(alternate sets with a partner) For load:Single-Arm Row 8-8-8(alternate sets with a partner) For load:Decline Press 6×8(alternate sets with a partner) For load:Single-Arm Biceps Curl 8-8-8(alternate sets with a partner) For load:Single-Arm Triceps Extension 8-8-8(alternate sets with a partner)_____________________________________ Weightlifting Snatch

Fitness For load:Weighted Dip 5-4-3-2-1*follow each set with 1 rope climb.(make consistent increases) 5 rounds for time:5 Power Clean 135/957 Shoulder to Overhead 135/959 Toes to Bar___________________________ Competitor 6 rounds no measure:10 Calorie Ski Erg 200m Recovery Jog ThrusterBuild to a heavy set of 290% of heavy set: 3×185% of heavy set: 3×1 5 rounds

Upper Body Dumbbell Bench Press 10-8-6-6(make consistent increases) Dumbbell Fly 8-8-8-8(make consistent increases) Bent Dumbbell Row 10-8-6-6(make consistent increases)Dumbbell Pullover 8-8-8-8(make consistent increases) Arnold Press 10-8-6-6(make consistent increases)Dumbbell Lateral Raise 8-8-8-8(make consistent increases) Dumbbell Hammer Curl 10-8-6-6(make consistent increases)_____________________________________ Sleds5 rounds: (choose load)20yd Sled Push Shuttle 40yd Sled Push Shuttle 60yd Sled Push Shuttle 200m

Fitness For load:DBall Over the Shoulder 6-4-2-4-6(build up and back down) 3 rounds for time:500m Row 400m Run 30 Double Under____________________________ Competitor Clean Build to a heavy set of 290% of heavy set: 3×185% of heavy set: 3×1 15-12-9Incline Sit-up Toes to Bar Nautilus AB 3 rounds for time:500m Row 400m Run 30 Double Under______________________________

Fitness For load:Single-Leg RDL 12-10-8(make consistent increases) For time:20 Front Squat 185/12530 Box Jump 24/2040 KBS 53/3550 Wall Ball 20/14_______________________________ Competitor No measure:21-18-15-12-9Calorie Ski Erg Calorie Row For load & reps:Every 1:00 for 10:00Odd min: 5 Weighted Dip Even min: Ring Muscle-up (choose reps and load prior to start. unbroken)5 rounds for total reps:Bench Press

Fitness For Load:1.5 Press 4-4-4-4-4(make consistent increases)5 rounds for total reps:Bench Press at BWT/.66 BWTPull-up (rest 3:00 between rounds)______________________________ Competitor Snatch Build to a heavy set of 290% of heavy set: 3×185% of heavy set: 3×1 Back Squat 65% 1×470% 1×475% 1×480% 1×4 6 rounds for time:15/12 Calorie Assault Bike 30yd Sled Push 135/9030yd Backwards

Upper Body 3 rounds:No rest between exercises.12 Front Pulldown 8 Tempo Chest Press (:04 ecc)12 Upright Row (alternate rounds with a partner) 3 rounds:No rest between exercises.12 Shoulder Press8 Tempo Seated Row (:04 ecc)12 Seated Dip (alternate rounds with a partner) 3 rounds:No rest between exercises.12 Lateral Raise 8 Tempo Plate Front Raise (:04 ecc)12