Your workout of the day!
“There will never be a better you, than you.”
5×3 @ 80%
Warm: 5-3-3
Work: 3-3-3-3-3
– Increase in weight and decrease in reps.
– Getting heavier, consider wearing a belt to help with bracing.
– Avoid grindy reps here.
4 RNDs
7 Squat Cleans
400m Run
115/85, 95/65, 75/55
5,000m Row
rest 3 min
2,000m Row @ 5K pace
rest 3 min
1,000m Row @ 2K pace
“Well done is better than well said.” – Benjamin Franklin
“SNATCH THE STREETS”
AMRAP 10:
1 Mile Run
Max Squat Snatches (115/85, 95/65, 75/55)
Rest 3min
AMRAP 7:
800 Meter Run
Max Power Snatches (95/65, 75/55, 54/35)
Rest 3 min
AMRAP 4:
400 Meter Run
Max OHS (75/55, 45/35)
*Score is total reps completed.
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo
3 RNDS
10-15 Hollow Banded Pullovers
3-7 Pull-ups – Strict
3-7 Diamond Push-ups
Add weight each set to a heavy 2 of the day.
After heavy 2, take off some weight and hit a drop set of 4 reps at a lighter weight with good speed.
“Mini Beep”
EMOM x 6min
5 Thruster – 75/55, 45/35
5 Pull-ups
5 Burpees
Every minute complete ALL reps.
Rest the remaining minute.
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
4×5 @ 75%
Warm-up: 5-3-1
Work: 5-5-5-5
– Increase in weight and decrease in sets.
– Should feel smooth with a good amount of speed.
– Avoid grindy / heavy reps here.
Every 3min x 3 RNDs
20 Reverse Lunges Alt – BB 45/35
18 DB Snatches Alt.- 50/35
Max Row cals
Score is total calories
“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus
For Quality – :45 @ each station
3 RNDs
B1) HSPU – Negatives / Strict Press
B2) DU
B3) V-ups
3 RNDs
A1) Jumping Bar Muscle Up
A2) Wall Balls
A3) Hollow Hold
10 Rope Climbs
&
Accumulate 3min in Plank
– Athlete choice to break up
We learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
3 RNDs (5min)
10-15 Hollow Banded Pullovers
4-6 Knees to Elbow
4-6 Dips – SLOW Negatives (7-10s down no press out)
– Good Reps Only
4×5 @ 75%
Warm-up: 5-3-1
Work: 5-5-5-5
– Increase in weight and decrase in sets.
– Should feel smooth with a good amount of speed.
– Avoid grindy / heavy reps here.
3 RNDs
12 Cleans
9 Push Jerks
6 Pull-ups / Ring Rows
115/85, 95/65, 75/55
“Culture eats strategy for breakfast.” – Peter Drucker
4×5 @ 75%
Warm-up: 5-3-1
Work: 5-5-5-5
– Increase in weight and decrease in sets.
– Should feel smooth with a good amount of speed.
– Avoid grindy / heavy reps here.
20 Front Squats
10 Burpees over bar
20 Thrusters
10 Burpees over bar
95/65, 75/55, 45/35
Row
2000m
rest 1:30
3 RNDs
500m Row @ 2K Pace
Rest 1:00 between
On Saturday, June 28, 1969, in New York City, lesbian, gay, bisexual, transgender, and queer (LGBTQ) persons fought back following a police raid on The Stonewall Inn, a gay bar in Greenwich Village which resulted in bar patrons, staff, and neighborhood residents rioting onto Christopher Street outside. This and further demonstrations over the following nights were the watershed moment that launched the modern LGBTQ rights movement and the impetus for organizing Pride marches on a much larger public scale.
LGBTQ Pride Month is currently celebrated each year in the month of June to honor the 1969 Stonewall Uprising in Manhattan.
With a partner:
2 rounds
15 partner sit-ups w/ Wall Ball
15 partner Wall Balls
AMRAP 28min – Partner workout
Partner A will Row meters
Partner B completes 1 Round of:
6 Squat Cleans
28 Double Unders
6 Shoulder to Overheads
9 Burpees
135/95, 115/85, 95/65, 75/55
Scale:
KB/DB Hang Power Clean
KB/DB Push Press
Score: Rounds and reps completed of the weighted component.
