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30
Jun

Wednesday July 1, 2020

Body Armor

4 Rounds with a 12:00 cap
40 Banded Good Mornings
20 Alternating Pistols
10 Glute Bridges

Conditioning

“Dirt Devil” 5x on the 4:00s
5 Devils Press (50s/35s)
10 DB Over and Back Hops
15 Double DB F Squats
10 DB Over and Back Hops
5 Devils Press

29
Jun

Tuesday June 30, 2020

Conditioning

“Underground” for Time
100 DU, 50 AbMat Sit-Ups, 25 HSPU
80 DU, 40 AbMat Sit-Ups, 20 HSPU
60 DU, 30 AbMat Sit-Ups, 15 HSPU
40 DU, 20 AbMat Sit-Ups, 10 HSPU
20 DU, 10 AbMat Sit-Ups, 5 HSPU

24
Jun

Thursday June 25, 2020

Conditioning

“Gassers” with a 35:00 Cap
100-200-300-400-500-600-700-800-900-1k Row
After each row – 35 Double Unders or hops over rower

23
Jun

Wednesday June 24, 2020

Capacity Builder

21-18-15-12-9-6-3
Unbroken Deadlifts (225/155)

Conditioning

“Hook and Ladder”
On the 0:00
1 Round
30 Lateral Bar Burpees
30 Clean & Jerks (95/65)
On the 5:00
2 Rounds
15 Lateral Bar Burpees
15 Clean & Jerks (95/65)
On the 10:00
3 Rounds
10 Lateral Bar Burpees
10 Clean & Jerks (95/65)

22
Jun

Tuesday June 23, 2020

Conditioning

“Hot Route” for Time
1 Mile Run
30 Stationary Single Arm OH Lunge Steps (left)
30 Stationary Single Arm OH Lunge Steps (right)
30 Alternating Pistols
10 Devils Press (50s/35s)

21
Jun

Monday June 22, 2020

Conditioning

“7 on 7”
AMRAP 7
4 Bar MU
8 F Squats (185/135)
12/9 Cal Bike
16 T2B

Rest 3:00

AMRAP 7
4 Bar MU
8 F Squats (135/95)
12/9 Cal Bike
16 T2B