Monday 6/13

“Primer”

3X Rowling
Then 3 Rounds
3 Strict Press + 3 Jerk Balances
5 Front Squats
:20 Hollow Hang + 5 Arch Hollow Kips
5/5 Hip 90/90

“Strength”

In 15:00-20:00

Jerk Balance
3×5 @ 50%

Jerk
4×2 @ 60-70%

“Conditioning”

EMOM x 16
Min 1: 25 Box Jumps
Min 2: Max Rep Sit-Ups
Min 3: 30 Russian KBS
Min 4: Rest

 

Tuesday 6/14

“Primer”

6:00 AMRAP
3 Ring Rows
3/3 Spiderman Lunge + Reach
5 Air Squats
10 TTJJ
10 Hollow Body Rocks
-Then-
3 Rounds
3 Clean Deadlift
3 Clean Pulls
3 High Hang Cleans
3 Hang Cleans

“Strength”
in 15:00-20:00

Clean
4×2 @ 70-80% 1 RM Clean

Clean Pull
4×2 @ 80-100% 1 RM Clean

“Conditioning”
Jackie
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

(12:00 Cap)

 

Wednesday 6/15

“Primer”

Line Drills
PVC Circle Game

“Conditioning”

Partner WOD

20:00 AMRAP
1:00 Shuttle Runs
1:00 Farmers Carry (70s/53s)
1:00 Bike Calories
1:00 Front Rack Hold (70s/53s)
*Trade Every 30 seconds

Rest 5:00

3 Rounds For Quality:
10 Barbell Bicep Curls
10 Banded Tricep Extensions
10 Dumbbell Lateral Raises

 

Thursday 6/16

“Primer”

1:00 Bottom of Squat Hold
1:00 Hip 90/90
1:00 Pigeon Each Side
-Then-
5:00 AMRAP
3 Front Squat (32X1)
10 Penguin Jumps
2/2 Turkish Get-Ups (light)

“Strength”

Front Squat
E2MOM x 5
2 @ 70% (32X1)

“Conditioning”

10 AMRAP
30 Double Unders
20 SA OH DB Walking Lunges (50/35)
*For the lunges, walk out 10 away from the rig, turn and come back towards the rig for the remaining 10 rep.

 

Friday 6/17

“Primer”

1:00 Banded Lat Stretch Each
1:00 PVC Pass Throughs
1:00 PVC Goodmornings
-Then-
3 Rounds
3 Snatch Pulls
3 Power Snatch
3 BTN Push Press
3 OHS (3 Second Pause in bottom)

“Strength”

E2MOM x 5
2 Snatch Pull + 1 PS
@ 75%

“Conditioning”

50/40 Calorie Row
REST 1:00
4 Rounds:
5 Power Snatches (135/95)
7 Strict Pull-ups
9 Burpees
REST 1:00

 

Saturday 6/18

“Conditioning”

Every 6:00 For 30:00
400m Run
10 Back Squat (40%)
5/5 KB Bent Over Row (Heavy)
10 V-Ups or Gymnastics Crunch

FOLLOW US ON SOCIAL

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WODs 6/27

Monday 6/27 “Strength” Ever 2:30 For 4 Sets 1 Power Clean + 2 Squat Cleans @ 80% 1RM Clean “Conditioning”

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WODs 6/20

Monday 6/20 “Strength” E2MOM x 4 2 PC + 1 Squat Clean @ 75% 1RM Clean “Conditioning” 3 Sets: 50

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WODs 6/13

Monday 6/13 “Primer” 3X Rowling Then 3 Rounds 3 Strict Press + 3 Jerk Balances 5 Front Squats :20 Hollow

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WODs 6/6

Monday 6/6 “Strength” Every :90 x 6 sets 1 HHC + 1 HC + 1 Clean 5×1 @ 60-70% “Conditioning”

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WODs 5/30

Monday 5/30 “Conditioning” Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *In a

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WODs 5/23

Monday 5/23 “Primer” 5 Rounds 1:00 Bike 10 Banded Pull-Aparts 5 Push-Ups 10 DB Floor Press 5 Tricep Kick Backs

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