Tuesday, June 20 2023
Posted by Mandee on June 20th, 2023
10 responses
Front Squat Build Up E3MOM
5 x 5
4min AMRAP:
Buy-in = 13/11 Calorie Row/Bike or 200m Run
13 Kettlebell Swings
13 KB/DB Box Step-ups
REST 1min
4min AMRAP:
Buy-in = 13/11 Calorie Row/Bike or 200m Run
13 Hang Squat Cleans
13 Box Jumps
REST 1min
4min AMRAP:
Buy-in - 13/11 Calorie Row/Bike or 200m Run
13 Front Squats
13 Box Jump Overs (can use hands)
**Athletes Choice on which AMRAP to Start
Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs
Box Heights = 24/20” RX+30/24” MRX 20/18”
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
Dumbbells = 50/35lbs RX+65/70/75 - 40/45/50 MRX35/20
Core & Pistol Development
10 Pistols Each Leg or 10 Scaled Pistols
20 Crunches
10 Reverse Lunges w/2 KBs in Front Rack
20 GHD Sit-ups
10 KB Overhead Lunges
20 Hip Extensions
10 responses to "Tuesday, June 20 2023"
June 20, 2023 at 8:51 am
B. 1 scaled / 1+19 scaled / 1+17 rx+ 🏃♂️ (30” BW step ups)
C. Work
June 20, 2023 at 12:40 pm
June 20, 2023 at 1:05 pm
5 rounds :
-500m (run)
-15 strict ring dips
17:27
June 20, 2023 at 3:55 pm
B)1+21 🏃♂️ /1+8 🚣🏽♂️/1+19 🏃♂️ Rx
June 20, 2023 at 6:28 pm
1+11 / 1+1 / 1+13 all rx+, run (in order)
June 20, 2023 at 6:29 pm
B. 2+1, 1+5, 1+14
June 20, 2023 at 6:59 pm
In order:
2+3 (32kg, 24”) / 1+22 Rx+ / 2 Rx+
(Run for all)
June 20, 2023 at 7:01 pm
June 20, 2023 at 7:12 pm
B. 1+18 / 2+4 / 2+15 all RX+ (run)
June 21, 2023 at 10:45 am
1+23 Rx / 1+13 Rx+ / 2+0 Rx+