Friday, 6/15/18
WOD
10 Minute AMRAP:
1,2,3,4,5, etc…
Power Snatch (135#/95#)
*8 Bar Facing Burpees
June 2018
Thursday, 6/14/18
WOD
20 Minute EMOM:
1: 10 Dumbbell Box Step Ups (5 Each Leg)
2: 15 Hip Extensions
3: 15 Box Jumps (24″/20″)
4: Max Effort Sandbag Cleans
5: Rest
Wednesday, 6/13/18
WOD
For Time:
1k Row
75 Shoulder to Overhead (75#/55#)
50 Toes to Bar
Gymnastics Strength
3×10 Weighted Strict Pull Ups
Monday, 6/11/18
WOD
For Time:
75 Wall Balls (30#/20#)
Conditioning
8x100m Sprints
*Every 90 Seconds
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
Friday, 6/1/18
Strength
2×10 Front Squats
*3 minute rest between sets
WOD
3 Rounds:
500m Row
25 Wall Balls (30#/20#)