June 2020

Fitness For load:Weighted Dip 5-5-5-5-5(make consistent increases) AMRAP 13:0011 Wall Ball Shot 20/149 Toes to Bar7 Box Jump 24/20_______________________________ Competitor 5 rounds no measure:10 Calorie Assault Bike 200m Recovery Jog ThrusterBuild to a heavy set of 285% of heavy set: 2×2 AMRAP 13:0011 Wall Ball Shot 20/149 Toes to Bar7 Box Jump 24/20 “How beautiful […]

Upper Body Dumbbell Bench Press 8-8-8-8(make consistent increases) Dumbbell Fly 12-10-8(make consistent increases) Bent Dumbbell Row 8-8-8-8(make consistent increases)Dumbbell Pullover 12-10-8(make consistent increases)Arnold Press 8-8-8-8(make consistent increases)Dumbbell Lateral Raise 12-10-8(make consistent increases) Dumbbell Hammer Curl 8-8-8-8(make consistent increases)___________________________________ Sleds8 rounds for load: (constant load) 30yd Sled Push 60yd Shuttle Run 30yd Sled Push (alternate rounds

FitnessFor load:DBall Over the Shoulder 8-6-4(make consistent increases)“20 Minutes of fun”For load: (constant load) Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat(don’t set the bar down until round complete)________________________________________________ Competitor Clean Build to a heavy set of 285% of heavy set: 2×2 Tempo Weighted Sit-up (:04 ecc) 3×15(make

FitnessFor load: Bulgarian Split Squat 10-8-6-4(make consistent increases) AMRAP 20:00:30 Handstand Hold:30 Squat Hold:30 L-sit Hold:30 Chin Over Bar Hold_____________________________ Competitor No Measure:45-30-15Calorie Air Runner Calorie Ski Erg Calorie Assault Bike For load & reps:Every 1:00 for 10:00Odd min: 2 Weighted Pull-upEven min: Bar Muscle-up(choose reps and load prior to start. unbroken) AMRAP 20:00:30 Handstand

FitnessFor Load:1.5 Press 5-5-5-5-5(make consistent increases) “The Ghost”6 rounds for time:1:00 Row for Calories1:00 Burpee1:00 Double Under1:00 Rest___________________________________ Competitor Snatch Build to a heavy set of 285% of heavy set: 2×2 Back Squat 60% 1×6 65% 1×6 70% 1×6 75% 1×6 “The Ghost”6 rounds for time:1:00 Row for Calories1:00 Burpee1:00 Double Under1:00 Rest___________________________________ Weightlifting At

Upper Body 3 rounds:No rest between exercises.8-12 Incline Press 8-12 Pec Deck 8-12 Decline Press (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly 8-12 Seated Row (alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Upright Row 8-12 Seated Dip (alternate rounds with a partner)

CrossFit For load:Weighted Dip 8-8-8-8(make consistent increases) AMRAP 11:00 5 Handstand Push-up 7 Pull-up 9 Kettlebell Swing 53/35__________________________________ Competitor AMRAP 10:0030 Double Under 20 Single-Arm Dumbbell Snatch (alt arm) 50/3510 Over the Box Jump 24/20 Thruster Build to a heavy set of 390% of heavy set: 3×2 “My First Drink” For time:20 Calorie Assault Bike

Upper Body Dumbbell Bench Press 10-10-10-10(make consistent increases) Dumbbell Fly 15-12-10(make consistent increases) Bent Dumbbell Row 10-10-10-10(make consistent increases) Dumbbell Pullover 15-12-10(make consistent increases) Arnold Press 10-10-10-10(make consistent increases)Front Plate Raise 15-12-10(make consistent increases) Dumbbell Hammer Curl 10-10-10-10(make consistent increases)______________________________________ Sleds4 rounds:60yd Sled PUSH Shuttle 90/45200m Recovery Jog 60yd Sled PULL Shuttle 90/45200m Recovery Jog____________________________________

Fitness For load:Seated Row 10-8-6-4(make consistent increases) “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6 Bent Row6 Hang Power Clean 6 Push Press6 Front Squat_______________________________ Competitor Clean Build to a heavy set of 3 (T&G)90% of heavy set: 3×2 (T&G)Tempo Weighted Sit-up (:04 ecc) 3×15 “20 Minutes of fun”For load:Every 2:00 for 20:006 Deadlift6

Fitness For load: Bulgarian Split Squat 8-8-6-6(make consistent increases) 10 rounds for calories + reps:1:00 Row for calories:15 Rest:30 Sit-up:15 Rest________________________________ Competitor For load & reps:Every 1:00 for 10:00Odd min: 3 Weighted Pull-up Even min: Bar Muscle-up(choose reps and load prior to start. unbroken) For reps: (choose weights that allow 3-5 reps):30 Bench Press 225/155:30