335 Northeast 8th Street
Gresham, OR 97030
(503) 491-5100

Thursday 6/22

A) Deadlift Warm up: 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) emom 20 Odd 5 deadlifts B/W Even: 35 unbroken double unders
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Wednesday 6/21

A) Bench Warm up: 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) 30.20.10 Hand release push-ups Toes to bar Burpees
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Tuesday 6/20

A) Squat 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) “Badger” 3 rounds for time 30 Squat cleans (65/95) 30 Pull-ups 800 meter Run time cap top of hour–
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Monday 6/19

A) Press 5@40, 5@50, 3@60 Workout: 5@75, 3@85, 1+@95 B) 10:00/AMRAP of: 5 Shoulder to Overhead 115/75 10 Box Jump 24/20 15 American Kettlebell Swing 53/35
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Thursday 6/15

A) Deadlift Warmup: 5@40, 5@50, 3@60 Workout: 3@70, 3@80, 3+@90 B. “Annie on the run” 50 double unders 50 sit-ups 400m run 40 DU 40 sit-ups 400m run 30 DU 30 sit-ups 400m run 20 DU 20 sit-ups 400m run 10 DU 10 sit-ups
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Wednesday 6/14

A) Press 5@40, 5@50, 3@60, Workout: 3@70, 3@80, 3+@90 B) AMRAP 20 10 Pull-ups 10 Russian KB Swings 70/35 10 Cals 10 Fist Pumps 10 Box Jumps 24/20
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Tuesday 6/13

A) Squat Warm up: 5@40, 5@50, 3@60, Workout: 3@70, 3@80, 3+@90 B) “Nancy” 5 RFT 400m Run 15 OHS 95/65
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Monday 6/12

A) Bench Press Warm up: 5@40, 5@50, 3@60, Workout: 3@70, 3@80, 3+@90% B) for time: 21-15-9 Deadlifts 135/95 Push Press 135/95 Bar Facing Burpees
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Thursday 6/8

A) Bench Press 5@40, 5@50, 3@60 Workout 5@65, 5@75, 5+@85 B) Tabata 20/10×8 Double Unders Hand Release push ups AirBike or row for calories Sit-ups
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Wednesday 6/7

A) Deadlift 5@40, 5@50, 3@60 Workout 5@65, 5@75, 5+@85 B) 6 RFT 12 Power Snaches 95/65 12 T2B
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