Monday 6/20

“Strength”

E2MOM x 4
2 PC + 1 Squat Clean
@ 75% 1RM Clean

“Conditioning”

3 Sets:
50 Wall Balls (20/14)
REST 3:00 between sets

Silver: 14/10
Bronze: 40 WB each round (12/8)

 

Tuesday 6/21

“Strength”

E2MOM x 5
3 Jerks w/ Pause in dip

“Conditioning”

100 Double Unders
Then
4 Rounds For Time
15 Push-Ups
15 Toes To Bar
Then
100 Double Unders

Silver: 10 Push-Ups/10 TTB/75 DU
Bronze: Kneeling PU/HKR/ 125 SU

 

Wednesday 6/22

“Conditioning”

10 Rounds For Time:
500m Row
60Ft. Walking Lunges
*Trade Rounds

(30:00 Cap)

“Finisher”

2 Sets:
:30 Max DB Bicep Curls
Rest :30
:30 Max DB OH Tricep Extensions
Rest :30
20 Sit-Ups
Rest 2:00

 

Thursday 6/23

“Strength”

E2MOM x 4
Below Knee Hang Snatch
4×3 @ 70-75%

“Conditioning”

Open 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
Bar Facing Burpee
(10min Time Cap)

Silver: (185/105)
Bronze: (115/75)

 

Friday (6/24)

“Strength”

E2MOM x 5
5 Front Squat @ 75%

“Conditioning”

20 AMRAP
2 RMU/BMU
4 Shoulder To Overhead (155/105)
8 Alternating Pistols (4/4)

Silver: 4 C2B/(115/85)
Bronze: 4 PU or 6 Ring Row/(95/65)

Options For Pistols:
Rig/Band Assisted
Seated SL Box Squat
Box Touch Down Squat
Narrow Stance, Heel Elevated Squat

 

Saturday 6/25

“Conditioning”

Rowing
6 sets
300m Row Sprint
Rest 1:00 between sets

Rest 5:00

6 Rounds For Time:
10 Box Jump Overs (24/20)
10 Russian KB Swings (70/53)
1 60ft SA Farmer Carry (Left – 70/53)
1 60ft SA Farmer Carry (Right – 70/53)

Silver: 20/16″, 53/35
Bronze: 20/16″ Step-Ups, 35/26

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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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