WORK CAPACITY:
AMRAP in 20 minutes of:
20/16 Calorie Bike
15 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
WEDNESDAY 220622
STRENGTH:
Bench Press 5-5-5-5-5
WORK CAPACITY:
1 Set for max reps:
Bodyweight Bench Press
TUESDAY 220621
WORK CAPACITY:
15-12-9-6-3 reps for time of:
Hang Power Snatch (95/65)
Run 400 meters
Pull-ups
Run 400 meters
*Run 400 meters between each movement*
MONDAY 220620
WORK CAPACITY:
“Juneteenth”
6 Rounds for time of:
19 Burpees
18 Thrusters (95/65)
65 Double-Unders
SATURDAY 220618
WORK CAPACITY:
15 Rounds for time of:
200 meter Run
3 Ring Muscle-ups
FRIDAY 220617
WORK CAPACITY:
3 Rounds of:
AMRAP in 5 minutes of:
150 Double-Unders
30 Front Squats (45/35)
Max Calorie Machine
THURSDAY 220616
STRENGTH:
Strict Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
WEDNESDAY 220615
WORK CAPACITY:
8 Rounds for time of:
6 Deadlifts (315/205)
12 Bar Facing Burpees
1 Rope Climb
TUESDAY 220614
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
50-40-30-20-10 reps for time of:
Sit-Ups
Front Rack Reverse Lunge (45/35)
MONDAY 220613
WORK CAPACITY:
For Time:
100 Double-Unders
40 Push-ups
80 Double-Unders
40 Pull-ups
60 Double-Unders
40 Handstand Push-ups
40 Double-Unders
40 Chest to Bar Pull-ups
20 Double-Unders
SATURDAY 22061
WORK CAPACITY:
“Gilbert Baker”
For Time:
6 Minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20)
2st Drop:
600 meter Run
20 Burpee Box Jumps (24/20)
3st Drop:
400 meter Run
20 Burpee Box Jumps (24/20)
4th Drop:
200 meter Run
20 Burpee Box Jumps (24/20)
With a running clock, hang from a pull-up bar with your feet completely off the ground until you accumulate 6 total minutes hanging. If you drop from the bar, perform the required run and burpee box jumps, then return to the hang hold position. The clock does not stop. Keep track of cumulative hold time.
This Memorial workout from OUTAthletics @out.athletics(formerly OUTWOD) is dedicated to Gilbert Baker, an American artist, LGBTQ rights activist, and creator of the rainbow flag. The 6 minutes in the workout represent the 6 colors of the Pride Flag most widely distributed, even though the original flag has 8.
Baker set to work in 1978 to design the symbol for the gay liberation movement. He wanted it to be beautiful, unique, and to speak for itself as representative of the LGBTQ community. The very first pride flag was comprised of eight colorful stripes representing diversity: hot pink (sexuality), red (life), orange (healing), yellow (sun), green (nature), blue (art), indigo (harmony), and violet (human spirit).
FRIDAY 220610
STRENGTH:
Clean and Jerk 3-3-3-3-3
WORK CAPACITY:
AMRAP in 5 minutes of:
5 Dumbbell Deadlifts (50/35)
3 Dumbbell Power Cleans (50/35)
1 Dumbbell Push Jerk (50/35)
THURSDAY 220609
WORK CAPACITY:
20 minute machine for Max Calories
Every 2 minutes including 0:00 complete:
5 Man Makers (50/35)
WEDNESDAY 220608
WORK CAPACITY:
For Time:
100 Double-unders
75 Alternating Dumbbell Snatch (50/35)
100 Wall-Balls (20/14)
75 Chest to Bar Pull-ups
100 Double-Unders
TUESDAY 220607
WORK CAPACITY:
3 Rounds for time of:
500 Meter Row
21 Handstand Push-ups
12 Ring Dips
MONDAY 220606
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
20 Burpees
20 Front Rack Lunges (135/95)
20 Burpees
20 Front Squats (135/95)
SATURDAY 220604
WORK CAPACITY:
For Time:
10 Squat Snatch (155/105)
50 Double Unders
8 Squat Snatch (155/105)
50 Double Unders
6 Squat Snatch (155/105)
50 Double Unders
4 Squat Snatch (155/105)
50 Double Unders
2 Squat Snatch (155/105)
50 Double Unders
FRIDAY 220603
WORK CAPACITY:
For Time:
15-12-9-6-3
Burpees
100 Meter Run
10-8-6-4-2
Strict Pull-ups
100 Meter Run
5-4-3-2-1
Wall-Walks
100 Meter Run
THURSDAY 220602
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
Row 2000 meters
WEDNESDAY 220601
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Sit-ups
6 Dumbbell Shoulder to Overhead (50/35)
9 Dumbbell Hang Power Clean (50/35)
