Coach Blake

Strength/Skill:
5 rounds
3 TnG power cleans + 1 Jerk (on last rep)
10 burpees
rest :90 between rounds

Metcon:
5 rounds
12 Pistols
10 HSPU
10 Box Jump Overs (24″/20″)
rest 1 minute between rounds

14.4

AMRAP14
60 Calorie Row
50 T2B
40 Wall Balls (20#/10′) (14#/9′)
30 Power Cleans (135#/95#)
20 Muscle Ups

Opener:
Squat Therapy 3×10

Headliner:
“Hitman”
3RFT
10 Back Squats (225#/155#)
400m Run

After Party:
30 Strict T2B

Opener:
5 Rounds (not for time)
30 Double Unders
10 Shoulder Touches

Conditioning:
Partner Relay
50-40-30-20-10-20-30-40-50
Row (calories)

Meathead Monday!

5 Rounds (AHAP)
10 DB Bench Press (alternating)
10 DB Pullovers
5 Strict HSPU
10 Pushup w/ Row

rest as needed, then:
2 Rounds
“21’s” (barbell)
7 Curls (extended to halfway)
7 Curls (halfway to full)
7 Curls (full)

Happy Father’s Day to all of our Speakeasy Dads.
And job well done to all of our athletes who competed in the SteelFit Finals yesterday.

Barbell Club 9am
Open Gym 10am-12pm

Tabata
(:20 work/:10 rest x8)
1-Arm Kettlebell Swings (53/35#)
1-Arm Kettlebell Push Press
1-Arm Kettlebell Lunge
1-Arm Kettlebell Row
Kettlebell Russian Twists
Burpees

Complete all 8 rounds of one movement before moving on to the next.
One minute rest between movements.

Strength:
Deadlift 1RM

Metcon:
“Karen”
150 Wall Balls (20#/14#)

Skill/Strength:
Squat Therapy 3×10

Conditioning:
4 Rounds
800m Run
rest 2 minutes

Strength:
Push Press 2RM

Metcon:
AMRAP15
10 S2OH (115#/75#)
10 Burpees