Comminity Resources

List of members to ask for help

”Fair Game”

June 17

Bench Press for load:
-Build to a heavy single

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On the 2:00 x 8 Sets:

9 Kettlebell Swings (70/53)

12 Hand Release Push-ups

21 AbMat Sit-ups

Max Calorie Bike Erg

“hold it together”

June 18

For Time:

150/120 Calorie Row

90 Chest to Bar Pull-ups

60 Dumbbell Box Step-ups (20")

Dumbbells: (50/35)'s

* Partition however you'd like

Time Cap: 35 Minutes

“Hell end”

June 19

Power Clean for load:
Build to a heavy single

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3 Rounds for Time
400 M Run
12 Power Cleans (135/95)
21 Burpees

Time Cap: 18 Minutes

“Ground rule double”

June 20

5 Rounds For Time:
50 Double Unders
36/30 Calorie Bike
8 Dumbbell Push Press (R)
8 Dumbbell Push Press (L)

Rest 1 Minute Between Sets

Dumbbell: (70/50)

Time Cap: 30 Minutes

“Lean & mean”

June 21

Front Squat for load:
Build to a heavy single

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15-12-9:
Toes to Bar
Front Squats (155/105)
Calorie Row

1:00 Minute Rest

15-12-9
Toes to Bar
Front Squats (115/85)

Time Cap: 18 Minutes

“The powers that be”

June 22

3 Rounds For Time:
400 Meter Run
40 Power Snatches (95/65)
400 Meter Run
40 Burpee Box Jumps (24"/20")

* Teams of 2
* One Partner Works at a Time
* Switch After 200 Meter Runs

Time Cap: 35 Minutes

“Steady as she goes”

June 23

AMRAP 35
15 Calorie Bike Erg
15 Push Ups
15 Shuttle Runs
15 V-Ups
*25’ down and back = 1 shuttle run