Month: June 2017

Friday, 6/30/17

Gymnastics Skill

Tabata Muscle Ups
If you can do 10 or more unbroken do 3 every 20 seconds
If you can do 5-10 unbroken do 2 every 20 seconds
If you can do less than 5 unbroken do 1 every 20 seconds

WOD

For Time:
150 Wall Balls (20#/14#)
*Everytime you break perform 15 kb swings (53#/35#)
*15 Minute Time Cap

Thursday, 6/29/17

“Pick a Skill”

WOD

21-15-9
Calorie Assault Bike
Deadlift (185#/135#)

Wednesday, 6/28/17

Strength

10 minutes to find a 3 rep max back squat

WOD

2 Rounds:
600m Run
30 Toes 2 Bar
20 Box Jump Overs (24″/20″)

Tuesday, 6/27/17

WOD

4 Minute AMRAP:
27 Calorie Row
21Hang Power Snatch (115#/85#)
15 Bar Facing Burpees

4 Minute Rest

4 Minute AMRAP:
27 Calorie Row
21 Hang Power Snatch (95#/65#)
15 Bar Facing Burpees

4 Minute Rest

4 Minute AMRAP:
27 Calorie Row
21 Hang Power Snatch (75#/55#)
15 Bar Facing Burpees

Monday, 6/26/17

WOD

25 Front Squats (155#/105#)
50 C2B Pull Ups
25 Front Squats (155#/105#)
*12 Minute Time Cap

Core Strength

3×20 Weighted Hip Extensions

Friday, 6/23/17

Core Stability

5 Max Effort L Sit Holds
*Rest 1 minute between sets

WOD

10 Minute AMRAP:
10 Handstand Push Ups
2 Rope Climbs

Thursday, 6/22/17

“Pick a Skill”

WOD

1-10 Deadlifts (205#/145#)
*200m run after each round

Wednesday, 6/21/17

Strength

Every 2 Minutes for 6 Minutes (3 Sets)
10 Back Squats
*Build in weight each set

WOD

Alternating Tabata:
Ring Rows
Med Ball Alternating Lunges (30#/20#)
Hand Release Push Ups

Tuesday, 6/20/17

WOD

30 Minute Clock…

0-20 Minutes
For Time:
5k Assault Bike

Rest til the 20 Minute Mark

20-30 Minutes
For Time:
“Isabel”
30 Power Snatch (135#/95#)

Monday, 6/19/17

Skill

2 Minutes Max Effort Double Unders
2 Minutes Rest
2 Minutes Max Effort Double Unders

WOD

30-20-10
Toes 2 Bar
Thrusters (95#/65#)