35 Minute AMRAP: (In Teams of 2)
400m Rainbow Run
80 Bend + Snap Slam Balls
70 Drop it Low Goblet Squats
60 Always Extra Echo Bike Calories
50 Stonewall DB Situps
60 Get It Queen SA DB Hang Clean + Press
70 Shoot Your Shot Slam Ball Squat Toss
80 Loud and Proud Pull-ups/Ring rows
Accessory: 3 x 10 Cossack squats
8 minute AMRAP:
2-4-6-8-10-12-14- etc
Wall walks
Box jump overs
Rest 2-3 minutes
8 minute AMRAP:
2-4-6-8-10-12-14- etc
Sumo deadlift high pulls
Front rack lunges
L1: 45/35
L2: 75/55
L3: 95/65
Ring or bar muscle-ups
Low ring or low bar transitions
3 rounds for time:
200m sled pull (bodyweight)
35 wallballs
25 alternating DB snatches
15 toes to bar
L1: 25/15#; hanging knee raise
L2: 35/25#
L3: 50/35#
5 rounds x 1 minute stations: (30 seconds work/30 seconds rest)
1. Calorie ski
2. D-ball to shoulder
3. Overhead squat
4. Rope climb
5. Rest
L1: 45/35*
L2: 75/55*
L3: 95/65*
D-ball and barbell weights
Rest 5 minutes
8 minute AMRAP:
5 Squat snatch
50 Double unders
L1: 45/35
L2: 95/65
L3: 135/95
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
Accessory: 3 x 15 banded glute bridge
19 minute AMRAP:
6 Deadlifts
18 Burpees
65 Double unders
L1: 95/65; single unders
L2: 225/155
L3: 245/175
Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19 that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.
Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.
3 x 400m run
1:1 rest between efforts
19 minute AMRAP:
6 Double DB clusters
18 Double DB walking lunges
65 Toe taps on box or ball
Finisher:
100 sit-ups
50 single leg deadlifts
Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19 that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.
Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.
In Teams of 2 (Relay style)
30 minute AMRAP:
1*2*3*4*5*6*7*8*9*10*etc
Hang squat clean
*15 wallballs
30 double unders
L1: 45/35
L2: 115/85
L3: 185/125
Partners must each complete round of squat clean reps before moving up ladder.
Example:
Partner A:
1 hang squat clean
15 wallballs
30 double unders
Partner B:
Rest
Then switch,
Partner B:
1 hang squat clean
15 wallballs
30 double unders
Partner A:
Rest
Then move on to 2 hang squat cleans…etc
3 x 20 (per leg) banded lateral walks
10 rounds for time:
2/1 ring muscle ups
7 double DB front squats
9/7 calorie echo bike or ski
L1: 5 ring dips*; 25/15+
L2: 35/25+
L3: 50/35+
*prioritize quality, scale reps as needed.
Accessory: 3 x 15 banded face pulls
For time:
50*40*30*20*10
Calorie row or ski
*10 shoulder to overhead +
10 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95