Friday, 6/8/18

Strength

2×8 Front Squat
*3 minute rest

WOD

3 Rounds:
10 Right Arm DB Thrusters (50#/35#)
5 Muscle Ups
10 Left Arm DB Thrusters (50#/35#)
5 Muscle Ups

Thursday, 6/7/18

WOD

Teams of 3
25 Minute AMRAP:
Partner 1:
750m Row
Partner 2/3 AMRAP:
100′ Box Push
5 Bench Press (155#/105#)
10 Russian KB Swings (70#/53#)

Wednesday, 6/6/18

WOD

30-20-10
Assault Bike Calories
Handstand Push Ups
Toes to Bar
*Tabata Style

Tuesday, 6/5/18

Accessory Work

4×50’ Back Rack Walking Lunge

WOD

4 Minute AMRAP:
400m Run
Max Burpee Box Jump Overs (24”/20”)

Rest 1 Minute

3 Minute AMRAP:
300m Run
Max Burpee Box Jump Overs

Rest 1 Minute

2 Minute AMRAP:
200m Run
Max Burpee Box Jump Overs

Rest 1 Minute

1 Minute AMRAP:
100m Run
Max Burpee Box Jump Overs

Monday, 6/4/18

Strength Complex

8 Minute EMOM:
1 Deadlift+1 Hang Power Clean+1 Push Jerk
*Build in weight each minute

WOD

“DT”
5 Rounds:
12 Deadlift (155#/105#)
9 Hang Power Clean
6 Shoulder to Overhead