June 30- 4 RNDS
- RIGHT HAND
- 8 DB Power Snatch 40/25
- 8 DB Push Press
- 8 DB Cleans
- 8 DB OHS
- LEFT HAND
- 8 DB Power Snatch 40/25
- 8 DB Push Press
- 8 DB Cleans
- 8 DB OHS
June 29
- Dead Lift
- 3-3-3-3-3-3-3
7 min clock
- 1- 400 M Run
- wall ball for reps 20/14
June 28 – Fran
June 26 – 4 RNDS
- 5 Man Makers 40/25
- 15 Box Jumps 24/20
- 25 Double Unders
- Dumpster Run
June 25 – Francybeth
- 3 RNDS
- 400 M Run
- 15 OHS 95/65
- Rest 2 Min
- 3 RNDS
- 15 Thrusters 95/65
- 15 Pull Ups
- Rest 2 Min
- 3 RNDS
- 15 Cleans 95/65
- 15 Ring Dips
June 24 – 10 RNDS
- 10 Dead Lifts 135/95
- 10 Push Ups
June 23 – Split Jerk
3, 3, 3, 2, 2, 2, 1, 1, 1
- Tabata
- Thrusters 45#
- rest 1 min
- Hollow Rock
June 22 – Snatch Technique
- 3 RNDS
- 9 Power Snatch 115/75
- 15 Push Ups
- 21 KBS 53/35
June 21 – 3 RNDS
- 21 Pull Ups
- 21 Push Jerk 135/95
- 21 Front Squats
June 19
- 800 M Run
- 3 RNDS
- 6 Snatch
- 16 Snatch Dead Lifts
- 16 hollow Rock
- 800 M Run
June 18
Back Squat: 3,3,3,3,3,3,3
8 Min AMRAP
- 4 Burpees
- 8 Wall Balls
June 17
- Clean & Jerk: 1,1,1,1,1,1,1
June 16 – 21,15,9
- Hang Squat Clean: 115/75
- Dead Lift: 185/115
- Ring Dips
June 15 – 4 Rnds
- 7 Over Head Squats: 135/95
- 21 KBS 53/35
June 14 – 1 rep Max Turkish Get up
- 5 RNDS
- 12 Box Jumps 20/24
- 24 Push Press 65/45
June 12 – FGB Style
- Front Squat 95/65
- KBS 53/35
- Sit Ups
- SDHP 95/65
- Ring Dips
June 11
- 1000 M Row
- 50 Thruster 65/45
- 50 Burpee
- 50 Push Press
- 50 Push Ups
- 800 M Run
June 10 – 3 Rnds
- 10 Over Head Squats
- 50 Double Unders
June 9 – 5 RNDS
- 8 Power Cleans 135/95
- 8 Burpees
- Dumpster Run
June 8 – 21, 15, 9
- Med Ball Clean 20/14
- Wall Ball
June 7 – Clean
- 3,3,3
- 2,2,2
- 1,1,1
June 5 – 12 Min AMRAP
- 400 M Run
- 6 OHS 115/75
- At 6 Min
- 400 M Run
- 6 OHS 95/65
June 4 – 9 RNDS
- 9 Dead Lifts 225/165
- 9 KBS 70/53
June 3 – 5 RNDS
- Overhead hold for Time 135/95
- Rest- Score Total Time
June 2 – 3 RNDS
- 400 M ROw
- 12 Front Squats 155/115
- Rest- Score Total Time
June 1 – 3 RNDS
- 12 Push Jerks 145-/115
- 50 Air Squats
