Workouts for Week of June 13 - June 18

June 12, 2016

Start off Father's Day weekend with lifting on Saturday! Bring your dad, bring your kids, and lift!


Front Squat (all reps with a 3 count pause in the bottom): 3x8@55%

With band pull aparts


For Pullup Reps, 4 x 2:30 AMRAP w/ :30 Rest of:

400 Meter Run*

ME Chest To Bar Pullups

*if your 400m run takes longer than 2:00, do 300m



Strict Close Grip Chest To Bar Chinups

(in L if able to perform 5 UB, negatives if in need of scaling)

5x5 With Agility Ladder Between


7:00 AMRAP:

7 Hang Power Snatches @ 50% Max Power Clean (from Friday)

14 Lateral Jumps Over The Bar - landing in "board" stance


Pushups (weighted if able to perform 5 strict UB) 5x5


5 Rounds For Time:

5 Strict Toes To Bar

10 Lunges w/ Single Arm Dumbbell Press (Right)

5 Toes To Bar

10 Lunges w/ Single Arm Dumbbell Press (Left)

Deadlift 5x5@75%


Ring Muscle Up Skill Work



Every 2:00 for 8 Sets, increase weight if you can:
Hang Power Snatch + Overhead Squat

For Time:
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climbs

Modest Mouse: 55/35# & box rope climb to standing
Adapting & Aspiring: 75/50# & regular
Competitive Edge: 95/65# & legless

*we will be repeating this workout in several weeks - write down how you performed the workout, how each exercise felt, and your time to compare to next time


Saturday - FREE 9am Class

Warmup w/ 3x3 @ 50% body weight


5x5* Station Style

Bench Press

Snatch Grip Deadlift

Hang Clean (power or squat)


*all at stations averaged for around 75% bodyweight, scale if needed





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