We are joined by Coach Michael Brazell (Facebook & Instagram). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
‘BONNIE & CLYDE’
30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
800m Run
50x Thrusters 45#/35#
30x Pull-ups
‘BIRDS OF PREY’
From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press
From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters
From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats
From 24:00-25:00
AMRAP Push-Press
Rx = 95″/65#
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can
Then…
2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees
3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Talking through fear and embracing and transcending the suck.
This week joined by co-host Aaron “Grizz” Griswold.
30x Air Squats
30x Sit-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x V-ups
30x Thrusters 45#/35#
1:00 Rest…
30x Air Squats
30x Push-ups
30x Thrusters 45#/35#
4x Rounds
40x Double Unders (3:1 Singles)
10x Devil Press (2xDB)
Rest 3:00…
4x Rounds
10x Single Arm DB Thrusters
10x Burpee over DB
STRENGTH FIRST
3×15 Plate Ground to Overhead #AHAP
3×15 2xDB Russian Deadlift (RDL) or use Barbell 45#/35#
3×10 2xDB Shoulder Press
3×10 2xDB Lateral Raises
3×10 1xDB French Curls
3×10 2xDB Shrugs (Go Heavy)
WOD
8x Rounds
5x Front Squat
10x Push-Press
2xDB = Medium Weight
*Use same # for both lifts
‘HEIDI’
23:00 AMRAP
23x Air Squats
23x Push-ups
23x KBS 25#/15#
23x Jumping Lunges
23x Sit-ups
23x Box Jumps 24″/20″
Dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
5:00 AMRAP each set
(3:00 rest between sets)
Set 1: 5x step-ups (20″ box or plates), 7x v-ups / Sit-ups
Set 2: 5x push-ups, 7x goblet squats
Set 3: 5x ring-rows, :30 plank
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim