This Week:

week 3 of 6: the rebuild - AMRAPS!

Mon 06/01/20

5 x 3 Bench Press (increasing weight)

AMRAP in 8 minutes of:
15 Wallballs 20#/14#
30 Double Unders

Tues 06/02/20

5 x 3 Back Squat (increasing weight)

AMRAP in 12 minutes of:
10 Burpees
12 Box Jump-Overs 24″/20″
15 KB Swings (American) 53#/35#

6:30pm Women’s Workout Class with Coach Paula

Wed 06/03/20

AMRAP in 3 minutes of:
5 Medball Lunges, R shoulder
5 Medball Lunges, L shoulder
10 Hollow Rocks
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball Slams
10 Medball Candlesticks
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball OH Box Step-Ups 24″/20″
10 Medball Slam Burpees
<1 minute rest>
AMRAP in 3 minutes of:
10 Medball Thrusters
10 Push Ups

Total ALL reps for score

Thurs 06/04/20

5 x 3 Strict Press

AMRAP in 10 minutes of:
5R/5L, alt. Plank KB Drag-Through 53#/35#
10 KB Sumo Deadlift High Pull
15 Sit Ups

6:30pm Mapogos Barbell Olympic Lifting

Fri 06/05/20

5 x 3 Deadlift (increasing weight)

AMRAP in 10 minutes of:
10 Plate Ground-to-OH 45#/25#
5R/5L Lunge w/ Plate Rotation
30 Double Unders

Sat 06/06/20 / Sun 06/07/20

**Please Note** There will be no 8:30am Human Movement Class Saturday June 6th
10:30am Hero WOD

9:00am Mapogos Barbell Olympic Lifting

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