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

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WODs 10/3

Monday 10/3 Bring A Buddy Day “Strength” Bench Press E2MOM x 5 5 Reps @ 70-75% of 3RM “Conditioning” Partner

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WODs 9/25

Monday 9/26 Build To a 3 RM Bench Press (20:00) “Conditioning” For Time: 15-12-9-6-3 60ft. Shuttle Runs Handstand Push-Ups *Hand

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WODs 9/19

Monday 9/19 “Strength” 3 sets Max Strict HSPU Rest 1:00 Between Sets Silver: Push-Ups Bronze: Kneeling Push-Ups *No resting in

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WODs 9/12

Monday 9/12 “Conditioning” 15 AMRAP 1 Power Clean (70% 1 RM) 2 Squat Cleans (70% 1 RM) 30 Double Unders

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WODS 9/5

Monday 9/5 Labor Day 8:30am only “Hot Shots 19” 6 Rounds For Time: 30 Air Squats 19 Power Cleans (135/95)

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WODs 8/29

Monday 8/29 “Strength” E3MOMx4 6/6 Barbell Front Rack Box Step-Up *Box is at knee Height :30 Squat Hold w/ Plate

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