Natasha’s Workouts Week June 10th

Monday June 10th:

REST

Tuesday June 11th:

5 – 10 Minute AMRAPs No rest Between

10 Minute AMRAP: (9 Rounds + Rope Climb)

1 Rope Climb

2 Full Cleans @ 95

4 Burpees Over Bar

10 Minute AMRAP: (4 Rounds + 10 HSPU)

10 Kipping Hanstand Push ups

10 Calorie Row

10 Pistols total

10 Minute AMRAP: (5 Rounds)

2 Power Clean and Jerk @ 95

4 Bar Muscle ups

8 Box Jump Overs @ 20″

10 Minute AMRAP: (5 Rounds)

20 Air Squats

20 Sit ups

20 Double Unders

10 Minute AMRAP: (8 Rounds + 8 Pull ups)

8 Pull ups

4 Strict HSPU

2 Power Cleans @ 95

Wednesday June 12th:

1 . For Time: (25:33)

20 Rounds: (Done @ 13:35)

1 Bench @ 105

1 Ring Muscle Up

10 Rounds: (Done @ 22:29)

2 Bench @ 95

2 Kipping HSPU w/ Deficit add 10lb plate every 2 Rounds up to 5 plates

5 Rounds: (Done @ 25:33)

3 Bench @ 85

3 Strict Pull ups

2 . For Time: (9:11)

20, 15, 10, 5 Toes – to- bar

40, 30, 20, 10 Lunges

80, 60, 40, 20 Double Unders (All unbroken)

Thursday June 13th:

15 Rounds for Time: (26:13)

1 Power Snatch @ 85

3 Burpees Over Bar

2 Power Cleans @ 85

6 Kipping HSPU w/ 45lb Deficit

Friday June 14th:

For Time: (19:28)

30 Ring Dips

30 Strict Pull ups

30 Box Step Overs @ 20″

30 Ring Push ups

30 Chest to bar

30 Box Step Overs @ 20″

30 Push ups

30 Pull ups

30 Box Step Overs @ 20″

*All with 10lb Vest*

Saturday June 15th:

REST

Sunday June 16th:

REST

Natasha’s Workouts Week of June 3rd

Monday June 3rd:

5 Rounds for Time: (21:08)

20 Pull ups (all unbroken)

15 Box jump overs @ 20″

10 Calorie Row

5 Wall Climbs

Tuesday June 4th:

REST

Wednesday June 5th:

For Time: (20:31)

10 Power Clean and Jerk @ 115

20 Burpee over bar

60 Double unders (unbroken)

10 Power Clean and Jerk @ 115

20 Bar Muscle ups (5, 5, 5, 5)

60 Double Unders (unbroken)

10 Power Clean and Jerk @ 115

20 Strict Handstand Push ups (10, 10)

60 Double Unders (unbroken)

Thursday June 6th:

20 Minute AMRAP: (14+1 Power Snatch)

2 Bench @ 95

4 Toes-to-bar

2 Power Snatch @ 85

4 Medball Sit ups @ 14lbs

Friday June 7th:

For Time: (18:44)

10, 8, 6, 4, 2 Ring Muscle up (8,2) (4,4) (2,1,3) (2,2) (2)

20, 16, 12, 8, 4 Wallball @ 14lbs

40, 32, 24, 16, 8 Sit ups

Saturday June 8th:

REST

Sunday June 9th:

REST

Natasha’s Workouts Week of May 27th

Monday May 27th:

“Murph” (58:38) *10lb Vest*

1600 Meter Row

100 Air Squats

100 Pull ups

100 Air Squats

100 Push ups

100 Air Squats

100 Push ups

1600 Meter Row

Tuesday May 28th:

15 Rounds for Time: (17:19)

3 Power Cleans @ 105

6 Toes-to-bar

12 Double Unders

Wednesday May 29th:

30 Minute AMRAP: (14 Rounds + 2 Power Snatch)

1 Rope Climb

2 Power Snatch @ 85

2 Ring Muscle ups

4 Kipping Handstand Push ups @ 45lb+25lb Deficit

Thursday May 30th:

For Time: (39:29)

100 Lunges

100 Sit ups

50 Bench @ 65

50 Pull ups

25 Strict Handstand Push ups

25 Bar Muscle Ups

50 Lunges @ 65

50 Glute Ham Sit Ups

100 Double Unders

100 Bench @ 35

Friday May 31st:

10 Minute AMRAP: (9 + 5 Pull ups)

*start at 1 rep, add 1 each round

Strict Press @ 55

Strict Pull up

1 Minute: Rest

10 Minute AMRAP: (7 + 3 Bar Muscle Up)

Push Press @ 75

Bar Muscle Up

1 Minute: Rest

10 Minute AMRAP: (9 + 2 Push Jerk)

Push Jerk @ 95

Pull up

Saturday June 1st:

20 Rounds For Time: (23:18)

1 Ring Muscle up

2 Burpee Box Jump @ 30″

3 Strict Handstand Push ups

4 Pistols

Sunday June 2nd:

Rest

Natasha’s Workouts Week of May 20th

Monday May 20th:

Rest

Tuesday May 21st:

For Time: (forgot to write down time, like 41 I think)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Strict Pull up

Strict Ring Dip

Seated Dumbbell Press @ 25lbs Each Arm

Then directly into:

5 Rounds of:

200 Meter Row

10 Burpee over Rower

20 Kipping Handstand Push ups

10 Kettlebell Swings @ 35lb

Wednesday May 22nd:

For Time: (31:23)

5 Rounds:

2 Rope Climbs

2 Power Snatch @ 85lbs

2 Front Rack Lunges(per leg) @ 85lbs

*100 Double Unders (60, 40)

5 Rounds:

4 Bar Muscle up (unbroken)

4 Strict Handstand Push ups (unbroken)

4 Power Cleans @ 85lbs

*100 Double Unders (50, 25, 25)

5 Rounds:

8 Toes-to-bar (unbroken)

8 Shoulder to OH @ 85lbs

16 Air Squats

Thursday May 23rd:

20 Minute AMRAP: (6 Rounds + 10 Pull ups)

15 Pull ups (all unbroken)

12 Pistols total

9 GHD Sit ups

6 Burpee Over Bar

3 Clean and Jerks @ 115lbs

Friday May 24th:

For Time: (17:39)

5, 4, 3, 2, 1 Ring Muscle Up (all unbroken)

10, 8, 6, 4, 2 Overhead Squat @ 65lbs

20, 16, 12, 8, 4 Kipping Handstand Push ups (all unbroken)

40, 32, 24, 16, 8 Box jump over @ 20″

Saturday May 25th:

30 Minute AMRAP: (10 + 10 Bar Muscle ups)

Add a Rep each Round Starting at 1 of each

Bar Muscle up (unbroken up to Round of 7)

Burpee Box Jump @ 30″

Hang Power Clean @ 65lbs

Push Jerk @ 65lbs

Sunday May 26th:

Rest

Natasha’s Workouts Week of May 13th

Ever wonder what workouts we do?? Time to find out!

Monday May 13th:

10 Rounds for Time: (21:11)

3 Ring Muscle ups (all unbroken)

3 Back Squats @ 95

3 Bench @ 95

3 Box Jumps @ 30″

Tuesday May 14th:

For Time: (33:12)

100 Double Unders

10 Bar Muscle up

80 Sit ups

8 Full Snatch @ 85

60 Double Unders

6 Bar Muscle ups

40 Sit ups

4 Full Snatch @ 85

20 Double Unders

2 Bar Muscle ups

40 Sit ups

4 Full Snatch @ 85

60 Double Unders

6 Bar Muscle ups

80 Sit ups

8 Full Snatch @ 85

100 Double Unders

10 Bar Muscle ups

Wednesday May 15th:

You Go I Go with Jim for his birthday

6 Rounds:

1 Clean and Jerk @ 115

6 Box Jump Overs @ 20″

12 Pull ups (all unbroken)

1 Clean and Jerk @ 115

Then:

6 Rounds:

1 Power Clean @ 125

6 Strict Handstand Push ups (2 Rounds w/ Zero Deficit, 2 Rounds w/ 10lb plate Deficit, 2 Rounds w/ 15lb Deficit, All unbroken)

6 Burpee Over Bar

1 Power Clean @ 125

Thursday May 16th:

10 Rounds for Time: (21:11)

3 Power Cleans @ 95

1 Legless Rope Climb to 12FT

2 Rope Climb to 14FT

10 Kipping Handstand Push ups

Friday May 17th:

20 Rounds for Time: (23:40)

5 Butterfly Pull ups

10 Air Squats

5 Push ups

10 Lunges

*All Wearing 10lb Vest*

Saturday May 18th:

Rest

Sunday May 19th:

Rest