21-18-15-12-9-6-3 reps for time of:

KB Swings 53/35

Burpees

Sit-ups

On the minute every minute for 8 minutes: Squat Snatch x 1-2 reps.

Then:

For time:

Run 1 mile

100 Push-ups

10 Squat Snatches 145/100

“Warm Up”

Run 400 meters

12 Strict Pull-ups

Then:

For Time:

Run 800 meters

21 Power Cleans 95/65

15 Thrusters 95/65

Run 400 meters

15 Power Cleans

12 Thrusters

Run 200 meters

9 Power Cleans

9 Thrusters

Reminder: If you are not participating in the June Nutrition Challenge, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

June Nutrition Challenge Workout:

For time:

60 Wall Ball Shots 20/14

50 Burpees

40 Pull-ups

30 Squat Cleans 115/80

20 Push-ups

Shoulder Press: 2-2-2-2-2-2

Then:

For Time:

Run 400 meters

40 Wall Ball 20/14

15 Strict Pull-ups

Run 400 meters

30 Wall Ball

12 Strict Pull-ups

Run 400 meters

20 Wall Ball

9 Strict Pull-ups

5 Rounds For Time of:

15 Push-ups

15 Dumbbell Snatches

30 Double Unders

30 Air Squats

5 Rounds for time:

5 Hang Power Cleans 165/110

15 Pull-ups

20 Weighted Sit-ups

For Time:

Run 800 meters

20 Overhead Squats 95/65

40 Push Press 95/65

Run 400 meters

15 Overhead Squats 95/65

30 Push Press 95/65

Run 200 meters

10 Overhead Squats 95/65

20 Push Press 95/65

Every Minute on the Minute for 8 Minutes: Power Clean + 2 Front Squats.

Then:

AMRAP in 13 Minutes of:

12 Overhead Lunges 45/25

6 Power Cleans 155/105

8 Toes to Bar

“Beach WOD”

20 Minute AMRAP:

50 Meter Swim

10 Push ups

25 Meter Crab Walk

20 Squats

”Class WOD”

In teams of 2, with 1 partner working at a time, complete for time:

"Badger"

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Then:

21-15-9 Reps of:

Shoulder to Overhead 135/95

Toes to Bar

7 Rounds for Time:

Run 200 meters

7 Deadlifts 245/165

14 Wall Ball Shots 20/14

18-15-12-9-6-3 reps for time:

Push Jerks 115/75

Lateral Burpee Over Barbell

Pull-ups

Tabata Row

Tabata Air Squats

Tabata Sit-ups

Tabata Hang Power Snatch 75/55

Tabata Burpee

*1 minute Rest between each Tabata

3 Rounds for time:

Run 800 meters

15 Clean and Jerks 135/95

Reminder: Holiday Hours: Open Gym 8am-10am ONLY.

“Murph”

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run.

or

Smurf

For Time:

Run 800 meters

50 Pull-ups

100 Push-ups

150 Squats

Run 800 meters

In teams of 2, with 1 partner working at a time, complete for time:

50 Power Cleans 95/65

50 Wall Ball Shots 20/14

40 Power Cleans 115/75

40 Wall Ball Shots 20/14

30 Power Cleans 135/95

30 Wall Ball Shots 20/14

Run 1 Mile

5 Rounds for time:

7 Hang Power Cleans 135/95

14 Push-ups

21 Box Jumps 24/20

For Time:

Row 1000 Meters

30 Thrusters 75/55

30 Pull-ups

Rest 5 minutes

Then:

Run 800 Meters

30 Thrusters 75/55

30 Toes to Bar

AMRAP in 17 Minutes of:

15 KB Swings 53/35

5 Strict Handstand Push-ups

5 Burpees

On the Minute Every minute for 7 Minutes: 1 Power Clean + 1 Squat Clean

Then:

For time:

10 Squat Cleans 155/105

50 Sit-ups

8 Squat Cleans

40 Sit-ups

6 Squat Cleans

30 Sit-ups

4 Squat Cleans

20 Sit-ups

2 Squat Cleans

10 Sit-ups