Tuesday, 6/16/20
WOD
10 Rounds:
3 Power Snatch (155#/105#)
7 Chest to Bar Pull Ups
*15 Minute Time Cap
Core Strength
Opposite Tabata (10 Seconds On/20 Seconds Off):
L Sit Hold
June 2020
Monday, 6/15/20
Strength
10 Minute EOMOM (5 Sets):
3 Back Squats
WOD
12 Minute AMRAP:
15/12 Calorie Row
25’ Dumbbell Walking Lunge (50#/35#)
15 Dumbbell Shoulder to Overhead (50#/35#)
25’ Dumbbell Walking Lunge
Friday, 6/12/20
WOD
15 Minute AMRAP:
20 Muscle Ups
40 Handstand Push Ups
60 Dumbbell Snatch (50#/35#)
80/64 Calorie Row
100 Double Unders
Thursday, 6/11/20
WOD
Tabata (8 Rounds: 20 Seconds On/10 Seconds Off):
Kettlebell Swings (53#/35#)
Plank Hold
Kettlebell Box Step Ups (24”/20”)
Plank Hold
Wednesday, 6/10/20
Strength
3×4 Tempo Strict Press
*3 Second Decent
WOD
For Time:
200m Run
27 Thrusters (95#/65#)
200m Run
21 Thrusters (95#/65#)
200m Run
15 Thrusters (95#/65#)
200m Run
9 Thrusters (95#/65#)
200m Run
Tuesday, 6/9/20
Plyometrics
3×10 Seated Box Jumps
WOD
7 Minute AMRAP:
5 Deadlifts (275#/185#)
10 Toes to Bar
Monday, 6/8/20
Strength
10 Minute EOMOM (5 Sets):
4 Back Squats
WOD
3 Rounds:
1k Bike
24 Dumbbell Hang Clean and Jerks (50#/35#)
12 Lateral Burpees Over the Dumbbell
Friday, 6/5/20
WOD
18 Minute AMRAP:
4 Bar Muscle Ups
6 Power Snatch (135#/95#)
8 Handstand Push Ups
Thursday, 6/4/20
WOD
2 Rounds:
800m Run
40 Ab Mat Sit Ups
200m Farmers Carry (53#/35#)
40 Ab Mat Sit Ups
Wednesday, 6/3/20
Strength
5×5 Tempo Strict Press
*3 Second Decent
WOD
5 Minute AMRAP:
20/16 Calorie Bike
10 Front Squats (115#/85#)
Rest 1 Minute
4 Minute AMRAP:
15/12 Calorie Bike
15 Front Squats (115#/85#)
1 Minute
3 Minute AMRAP:
10/8 Calorie Bike
20 Front Squats (115#/85#)