Monday, July 1 2019

Schedule Change
June 30, 2019
Tuesday, July 2 2019
July 1, 2019

Hero Week – Transition Week

430 STRONG

Warm-up

500m Row or 400m Run
3 Rounds
10 Squats
10 Back Extensions
10 Pushups

STRENGTH

Back Squat (Establish 5 Rep Max)

Tabata Deadlift Challenge (AMRAP – Reps)

Complete:
Tabata Deadlift 315#/205#

*Start the clock and perform as many reps as possible for 20 seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps across 8 sets.

*The goal is 50+ reps.

CONDITIONING

Granite (Time)

For Time:
30 Calories Bike
60 Dumbbell Hang Power Cleans 50#x2 / 35#x2
30 Calories Bike

_____________________________

CrossFit

Warm-up

2 Minute Rope Jump
then
3 Rounds
100 Meter Jog
10 Kip Swings
10 Plank to Pushup

CONDITIONING

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.To learn more about Scooter click here