Monday, 6/25/18

Strength

8 Minute EMOM:
2 Squat Snatch

WOD

8 Minute AMRAP:
3,6,9,12, etc…
Ring Dips
Overhead Squats (115#/85#)

Friday, 6/22/18

WOD

For Time:
800m Run
40 Wall Balls (20#/14#)
40 Hang Cleans (115#/85#)
40 Wall Balls (20#/14#)
800m Run

Thursday, 6/21/18

WOD

Tabata (8 rounds: :20 on/:10 off)
1) Single Arm Dumbbell Push Press
2) Single Arm Farmers Hold Reverse Lunge
3) Single Arm Dumbbell Snatch
4) Calorie Row
*50#/35#
*Alternate hands each round

Wednesday, 6/20/18

WOD

3 Rounds:
20 Pull Ups
40 Push Ups
60 Air Squats

Conditioning

8×12/10 Calorie Bike
*Every 90 seconds

Tuesday, 6/19/18

Accessory Work

3×10 Single Leg RDL’s

WOD

10 Minute AMRAP:
20 Sumo Deadlift High Pull (75#/55#)
60 Double Unders