Saturday June 12, 2021

"Baby Blue"

- LEVEL 3 -

For Time:

30/21 Calorie Row

...then 

2 Rounds:

20 Back Squats (155/105#)

20 Box Step-ups (24/20")

...then

30/21 Calorie Row

Sunday June 13, 2021

"Lyla - Benchmark"

- LEVEL 3 -
For Time:
10-9-8-7-6-5-4-3-2-1
Ring Muscle-ups
Clean & Jerk (bodyweight)

Time Cap = 25:00

Monday June 14, 2021

"Ash Grey"

- LEVEL 3 -
On a 16:00 Clock:
From 0:00 - 12:00:
1 Mile Run

From 12:00 - 16:00:
Max Distance Handstand Walk

Scoring
Part 1 (run) = time
Part 2 (handstand walk) = distance
 

Tuesday June 15, 2021

"Ellen"

- LEVEL 3 -
3 Rounds For Time:
20 Burpees
21 DB Snatches (50/35#)
12 DB Thrusters

Use 1x DB for the snatches and 2x DBs for the thrusters

Wednesday June 16, 2021

"Bright Green"

- LEVEL 3 -
For Time:
150 Double Unders
75 GHD Sit-ups
75 Good Mornings
150 Double Unders

Thursday June 17, 2021

"Heavy Day - Deadlifts"

- LEVEL 3 -
Every 2:00 x 8 Sets:
5 Deadlifts

​

12 Min AMRAP:

Strict Muscle Ups

Friday June 18, 2021

"Catawba"

- LEVEL 3 -
 

For Time:
18-16-14-12-10-8-6-4-2
Bench Press (135/95#)
9-8-7-6-5-4-3-2-1
L Pull-up

Time Cap = 20:00

Saturday June 19, 2021

"Partner Andi"

- LEVEL 3 -
For Time:
100 Hang Power Snatch (65/45#)
100 Push Press
100 Sumo Deadlift High Pulls
100 Front Squats

Partner Workout: split up the reps as needed with a partner

​

Individual Workout will also be available :)

Sunday June 20, 2021

"Chartreuse"

- LEVEL 3 -
3 Rounds For Time:
500/400m Row
400m Run
30 Walking Lunges
- Rest 2:00