Tuesday 6.18.19

Join us tonight for Trivia Night at Shawn O’Donnell’s Pub (36th & Fremont Ave) from 8 PM to 10 PM! Everyone is welcome.

5 Rounds for Time 

2 Rounds of "Cindy"

5 Pull Ups 
10 Push Ups 
15 Air Squats 

1 Round of “DT”

12 Deadlifts (155#/105#)
9 Hang Power Clean 
6 Push Jerks 

In the Next 24 Hours: Go on a 5 minute walk with no phone, music, podcasts, etc. Just alone with your own thoughts. 

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
2 Minutes Saddle 
2 Minutes Seated Forward Fold 

Strength

Snatch 5 x 2
*Drop and Reset
*Stay below 80%

Endurance

Assault BIKE

3 Sets of
1 Minute Moderate 
Rest 15 Seconds
1 Minute Moderate 
Rest 15 Seconds
1 Minute Moderate 
Rest 15 Seconds
30 Seconds Sprint
30 Seconds Easy Recovery Spin 
Rest 15 Seconds
25 Seconds Sprint 
35 Seconds Easy Recovery Spin
Rest 15 Seconds
20 Seconds sprint 
40 Seconds easy recovery Spin 
Rest 15 Seconds
15 Seconds Sprint 
45 Seconds Easy Recovery Spin 
15 Seconds Rest 
10 Seconds Sprint 
50 Seconds Easy Recovery Spin 
REST 3 MINUTES BETWEEN SETS

Gymnastics

Accumulate 5 minutes in a ring support hold in under 20 minutes.

*For every minute you're over do 10 push ups.

Chelsea JungComment