Friday, June 24, 2022

AMCAP (As Many Cards As Possible) 20 minutes:

  • Individual decks; No Jokers; Ace = 1 , Face Cards = 10
  • Clubs:  Individual Athlete Choice #1
  • Diamonds: Individual Athlete Choice #2
  • Hearts: Individual Athlete Choice #3
  • Spades: Individual Athlete Choice #4

OR

Make-Up Day

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Thursday, June 23, 2022

5 Rounds:

  • 250m Row
  • 200m Farmer’s Walk
  • 15 Kettlebell Swing
  • 10 Prisoner Get-Ups
  • 5 Bench Press
  • The athlete may skip one movement each round, but each movement can only be skipped once.

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Wednesday, June 22, 2022

Weight Vest Wednesday

3 Rounds:

  • 10! (Evens Only; Descending) Body Weight Rows
  • 10! (Evens Only; Ascending) Ring Push-Ups
  • 10 Air Squats

Example Round:

  • 10 BW Row / 2 Ring Push-Up / 10 Squats
  • 8 BW Row / 4 Ring Push-Up / 10 Squats
  • 6 BW Row / 6 Ring Push-Up / 10 Squats
  • 4 BW Row / 8 Ring Push-Up / 10 Squats
  • 2 BW Row / 10 Ring Push-Up / 10 Squats

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Tuesday, June 21, 2022

AMRAP 18 minutes

  • 6 Dumbbell Burpee Deadlifts
  • 12 Dumbell Step-Ups (L=1, R=2)
  • 24 Double-Unders

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Friday, June 17, 2022

For Time:

  • 50 Individual Athlete Choice #1
  • 100 Individual Athlete Choice #2
  • 150 Individual Athlete Choice #3

Partition as needed.

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Thursday, June 16, 2022

3 Rounds:

  • 36 Lunge Steps (L=1, R=2)
  • 24 Hip Extensions
  • 12 Alternating Single-Arm Hang Dumbbell Power Snatch (L=1, R=2)

OR

3 Rounds:

  • 36 Hip Extensions
  • 24 Dumbbell Lunge Steps (L=1, R=2)
  • 12 Alternating Single-Arm Hang Dumbbell Power Snatch (L=1, R=2)

Dumbbell weight is determined by what athlete would normally use for the HPS.

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Tuesday, June 14, 2022

4 Rounds:

  • 60 second Max. rep. Double-Unders
  • Kettlebell Swings
  • Target # of  DUs + KBS = 75
  • 5 Press of choice after each round (same for all rounds).

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