June 10, 2023
June 6, 2023June 12, 2023
June 8, 2023Fitness – Sun, Jun 11
Warm-Up
Warm-Up
1 ROUND
10 Up-Downs
10 Scap Pull-Ups
10 Alt. Lunges
10 Alt. DB Bent Over Row
Into…
1 ROUND
5 Up-Down + Push-Up
10 Kip Swings
10 Alt. Step-Ups
10 Alt. DB Plank Row
Into…
1 ROUND
5 Burpees
10 Dynamic Kip Swings
10 Box Jumps
5 DB Renegade Rows
Workout – All
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
1:00 – Burpees to Target*
1:00 – Gymnastic Pull Option**
1:00 – Box Jumps (24/20)
1:00 – DB Renegade Rows (Athlete Choice)
-Rest 1:00 b/t Sets-
*Target is 6″ above standing reach
**Pulling Options…2
Ring Row
Jumping Pull-Up
Pull-Up (Kipping or Strict)
(Score is Total Reps)
Post-Workout Strength – All
Bench Press (10-10-10*)
*Start Light and build to Moderate. All Sets unbroken and with a clear :01 pause at the top and bottom.
(Score is Weight)