Friday, 6/17/16

0:00-15:00

Warm up w/ dynamic stretching and foundational movements

Set up first workout

Warm up movements in first workout

15:00-30:00

1) Conditioning

15 Min AMRAP

8 Thrusters (115/80; 95/65; 75/55; 55/40)

12 Pull-ups; 6 Pull-ups; 12 Jumping/banded Pull-ups; 6 Jumping/banded pull-ups

36 Double Unders; 18 Double Unders; 36 Single Unders; 18 Single Unders

30:00-40:00

Stretch for a minimum of 5 minutes

Set up and warm up next workout

40:00-50:00

2) Conditioning

10 Min AMRAP

3 Deadlifts* (225/135; 185/110; 145/85; 105/60)

3 Bar Muscle-ups; Jumping Bar Muscle-ups; Jumping/banded Chest-to-bar Pull-ups; Jumping/banded Pull-ups

*Males add 20 pounds each round, females add 10 pounds each round

For example, a black level male will perform 3 deadlifts at 225, add 20 pounds, perform 3 reps at 245, add 20 pounds, perform 3 reps at 265, and continue this pattern until time expires.

50:00-60:00

Cool Down

Clean up

Spend at least 5 minutes stretching