Monday – July 1

5 Rounds 15 Sumo Deadlift High Pulls (105/70) 15 Shoulder to Overhead (105/70) ___________________________________________ This may not look like a lot, but 15 reps per movement, per round is going to add up if you don’t pace this properly at the start....

Saturday – June 29

In Teams of 2 (1 working / 1 resting) “Crossfit Open 14.1” AMRAP 10 30 Double Unders 15 Snatches (75/55) *Ideally done in I go, you go format, but not required 2 Minute rest, then 4 Minute Cal Row 2 Minute rest, then “Crossfit Open 16.3” AMRAP...

Friday – June 28

6 Rounds 12 KB Swings (53/35) 12 Push Ups 3 Minute Rest, then 6 Rounds 12 Alternating Front Rack Lunges (135/95) 12 Sit Ups *27 Minute Cap ____________________________________________ These movements will run in to each other when it comes to intra-couplet workouts....

Thursday – June 27

Part 1: 15 Minutes to work up to heavy: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk Part 2: For Time: 30 DB Step Ups (1 DB – choose weight) 30 Strict Handstand Push Ups 30 DB Step Ups (1 DB – choose weight) *10 Minute Cap...

Wednesday – June 26

For Time: 400 M Run 10 Burpees 15 Toes to Bar 10 Burpees 400 M Run 10 Burpees 15 Pull Ups 10 Burpees 400 M Run 10 Burpees 5 Muscle Ups 10 Burpees 200 M Run 5 Burpees 15 Toes to Bar 5 Burpees 200 M Run 5 Burpees 15 Pull Ups 5 Burpees 200 M Run 5 Burpees 5 Muscle Ups 5...