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June 12, 2021

61221 Workout Of The Day Weston (Time) 5 Rounds for time of: 1000m Row 200m Dumbbell Farmer Carry, 45# 50m Dumbbell Waiter’s Walk, Right Arm, 45# 50m Dumbbell Waiter’s Walk, Left Arm, 45# In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009

June 11, 2021

61121 Strength Clean and Jerk (5 x 1 Clean & Jerk @ 85-90%) Conditioning Metcon (Time) MetCon 150 Double Unders 15 Strict HSPU or Strict Dips 15 Power Cleans 15 Strict HSPU or Strict Dips 150 Double Unders L1 = 205/140#, strict hspu L2 = 155/105#, strict dips on P Bars L3 = 135/95#, strict …

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June 10, 2021

61021 Strength Metcon 3x 10 DB Hammer Curls 10 DB Arnolds Press with :02 negative 1:00 Front Plank Conditioning Metcon (Time) 50/40 Cal Echo Bike – 42-30-18 Wall Ball (20/14#) Toes To Bar – 50/40 Cal Echo Bike *Do V-Ups or Knee Raises if you can’t do Toes To Bar

June 9, 2021

6921 Strength Overhead Squat (5 @ 87% 3 @ 90% 1 @ MAX EFFORT (so 1RM attempt) ) Conditioning Metcon (Time) For Time 45-30-15 DB Snatch Burpee Box Jump L1 = 50/35#, 24/20" L2 = 45/25#, 20/14" Box L3 = 35/20#, step overs Notes: Goal is sub 10:00

June 8, 2021

6821 Metcon (Calories) Boston Harbor" 4 x AMRAP x 7 10-15-20-25, etc Row Calories Ski Calories Echo Bike Calories Rest 3:00 b/t each AMRAP.

June 7, 2021

6721 Strength Wallis (Time) :60 Dead Hang On Pull-Up Bar (accrued)  600m Run (400+ 200m Run)- – 2 Rounds 30 Pull-Ups 60 Push-Ups 60 Sit-Ups60 Air Squats60 Walking Lunges – 600m Run :60 Dead Hang On Pull-Up Bar (accrued)

June 4, 2021

6421 Strength Metcon (Weight) Every :90 x 6 sets @ 85% of 1RM 1 Clean Pull 1 Hang Power Clean 2 Squat Clean 1 Jerk Conditioning Metcon 3 Rounds For Time 10 Power Cleans 20 Straight Leg. Weighted Sit-Ups L1 = 185/125, 15/10# DB L2 = 135/95, 15/10# DB L3 = 95/65, non weighted sit-up

June 3, 2021

6321 Strength Metcon 30-25-20-15-10 Empty Bar Curls DB Overhead Tricep Extensions :45 Plank after each round Conditioning Metcon (Time) 5 Rounds For Time 250m Ski 50 Double Unders 15 Push Press @ 60% of 1RM

June 2, 2021

6221 Metcon (Time) For Time 25 Strict HSPU or Dips* 50 Wallball Shots* 75 KB Swings* 50/40 Cal Bike *Anytime you break add 10 Calories to the bike L1 = 20/14#, 1.5/1 Pood L2 = 16/10#, 44#, 26# L3 = Jumping Squats, 35/20# Notes: 15:00 Time Cap. Stop adding Cals when the total is at …

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