June 30

run or row
45 min

June 27

10X5 deadstop front squats
Deadstop means you must stop at the bottom and dwell 1 sec minimum.

This is for form and balance so the weight will be lower than usual.

What’s next
outdoor run

June 26

AMRAP 12 min
12 pullups
24 push press (#45)
6 burpees

June 25

At the track

Timed mile

June 24 Tabata

Tabata

Row (meters)
Push up
Hang snatch (75)
Squats

June 23

50 Hand Stand Pushups
150 GHDs

Partitioned as necessary, not for time use good form.

June 20

5 Rounds
Row 500
20X Dumbbell Clean and Jerk, your choice of weights.

June 19

Bench Press 3X10
Then
3X 800m run out back, 2 min rest between intervals.

June 18

For Time

50-40-30-20-10 Double Unders
5-10-15-20-25 Pullups

June 17

Tire Drag Team Event

June 16

Strength:
Back squats
3X 6,4,2

what’s next
2X plank hold

June 13

run to army wellness center

Cindy
20 min AMRAP
5 pullups
10 pushups
15 squats

Shuffle on home

The runs are for warm up and cooldown not time.

June 12

9,7,5,3,1 – 1,3,5,7,9 (ascending – descending pyramid)
shoulder press
DL

June 11

Amrap 15 min

14 DB overhead lunges 25#(2 dumbells)
14 TTB
25 DU

June 10

5 mi run

June 9 Pirate Fran

Pirate Fran

Row 500m
rest according to the schedule.
Fran

Fran is 21-15-9 of 95# thrusters and pullups

The rest schedule:
If you tie your PR – rest 10 min
subtract 1 min for every sec over PR.

June 6

7 rounds of 7 reps

power snatch
Overhead squat

You can go heavy and rest between rounds or light and go for time.

June 5

Open gym

June 4

5 rounds for reps not time
1 min GHD
1 min ring push up

June 3 Death By Unga Bunga