June 2019

Friday, 6/14/19

Strength

Back Squat

1×1 @85%
1×1 @90%
1×1 @95%
Then…
2 Attempts at a new 1RM

WOD

“Jackie”
For Time:
1k Row
50 Thrusters (45#)
30 Pull Ups

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Thursday, 6/13/19

WOD

3×3 Strict Press
3×3 Push Press
3×3 Push Jerk
*Build up in weight every set

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Wednesday, 6/12/19

WOD

5 Minute AMRAP:
15 Devil’s Press (35#/20#)
30/24 Calorie Bike

5 Minute Rest

5 Minute AMRAP:
10 Devil’s Press (35#/20#)
20/16 Calorie Bike

5 Minute Rest

5 Minute AMRAP:
5 Devil’s Press (35#/20#)
10/8 Calorie Bike

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Tuesday, 6/11/19

WOD

5 Rounds:
Every 2 Minutes
200m Run
Max Toes to Bar in Remaining Time

Strength

3×50’ Back Rack Walking Lunge
*Increase weight each set

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Monday, 6/10/19

WOD

For Time:
20 Hang Power Cleans
10 Handstand Push Ups
20 Front Squats
10 Handstand Push Ups

15 Hang Power Cleans
10 Handstand Push Ups
15 Front Squats
10 Handstand Push Ups

10 Hang Power Cleans
10 Handstand Push Ups
10 Front Squats
10 Handstand Push Ups
*115#/85#

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Friday, 6/7/19

WOD

“Fight Gone Bad”
3 Rounds:
1 Minute: Wall Balls (20#/14#)
1 Minute: Sumo Deadlift High Pulls (75#/55#)
1 Minute: Box Jumps (20”)
1 Minute: Push Press (75#/55#)
1 Minute: Calorie Row
1 Minute: Rest

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Thursday, 6/6/19

WOD

3 Rounds:
800m Run
100’ Box Push (45#/35#)
100’ Overhead Walking Lunge (45#/35#)

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Wednesday, 6/5/19
 
Gymnastics Strength
 
15-12-9-6-3
Strict Pull Ups
*Rest one minute after each set
 
WOD
 
10 Rounds:
3 Deadlifts (315#/225#)
9 Ring Dips

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Tuesday, 6/4/19

Strength

Front Squat

1×1 @85%
1×1 @90%
1×1 @95%
Then…
2 Attempts at a new 1RM

WOD

For Time:
21-15-9
Calorie Bike
Thrusters (95#/65#)

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Monday, 6/3/19

WOD

15 Minute AMRAP:
10 Burpee Box Jump Overs (24”/20”)
20 Dumbbell Snatch (50#/35#)
10 Burpee Box Jump Overs (24”/20”)
20 Toes to Bar

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