Monday 6/6

“Strength”

Every :90 x 6 sets
1 HHC + 1 HC + 1 Clean
5×1 @ 60-70%

“Conditioning”

15 AMRAP
10 Deadlift (115/85)
5 Front Squat (115/85)
10 Lateral Burpees Over Bar
3 Shuttle Runs (120ft – d/b=1)

 

Tuesday 6/7

“Strength”

Every :90 x 6 sets
2 Push Press + 1 Jerk
45-50%+ build to a heavy

“Conditioning”

2 Rounds for Time:
20 Shoulder to Overheads (95/65)
20 Box Jumps w/ Step Down
20 C2B Pull-ups -or- Ring Rows
*no bands today, only challenging ring rows

 

Wednesday 6/8

“Conditioning”

30:00 AMRAP
1600m Row (Trade Every 400m)
50 Partner Wall Balls
40 Partner WB Sit-Ups

 

Thursday 6/9

“Strength”

Every 2:30 x 5 Sets
3 Halting Snatch DL +
2 HHS
*Pause at Knee and at Pocket
*Build in Weight Starting @ 50%

 

“Conditioning”

21-15-9
Dual DB Shoulder To Overhead (40/30)
Push-Ups on Dumbbells
*After each round, perform a farmer carry lap around the rig

 

Friday 6/10

“Strength”

Every 2:30 x 5 Sets
Front Squat
32X1 Tempo @ 65%

 

“Conditioning”

Snake Eyes
11 Rounds For Time:
3 Bar Muscle-Ups
6 Dual DB Alt. Front Rack Reverse Lunges (50/35)
9 KBS
36 Double Unders

 

Saturday 6/11

“Conditioning”

5 Rounds For Time
200m Run
10 Bench Press (50% of 1RM)
5/5 KB Bent Over Row (Heavy)
200m Run
10 Bench Hops
10 V-Ups

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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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