Monday, 6/24/24
WOD
4 Rounds:
100 Double Unders
20 Toes to Bars
10 Back Squats (185#/125#)
Friday, 6/21/24
Strength
Every 2 Minutes For 12 Minutes:
3 Strict Press @80-85%
WOD
19 Minute AMRAP:
400m Med Ball Run (30#/20#)
19 Burpees to Bar
Thursday, 6/20/24
WOD
4 Rounds:
1:00 Max Power Snatches (135#/85#)
1:00 Max Calorie Row
1:00 Max Box Step Ups (50#/35#)’s (20”)
1:00 Rest
Wednesday, 6/19/24
Strength
Every 2 Minutes For 12 Minutes:
3 Front Squats @80-85%
WOD
For Time:
In 1 Minute Do:
15 Deficit Push Ups (4”/2”)
Max Toes to Bars in Remaining Time
*Rest 1 Minute
*Continue Until You Complete 100 Toes to Bars
*Time Cap 15 Minutes (8 Rounds)
Tuesday, 6/18/24
WOD
5 Rounds:
50 Double Unders
15/12 Calorie Bike
10 Box Jump Overs (30#/24#)
*Rest 1:1
Accessory Work
4 Sets:
10 Inverted Skull Crushers
10 Kettlebell Crush Grip Curls
Monday, 6/17/24
Strength
3-2-1-1-1 Power Cleans
WOD
For Time:
30 Pull Ups
Then
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Then
20 Pull Ups
Then
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Then
10 Pull Ups
Then
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*(155#/105#)
Friday, 6/14/24
Strength
Every 3 Minutes For 15 Minutes:
5 Squat Snatches @65%
WOD
For Time:
100 Double Unders
100 Wall Balls (20#/14#)
100 Double Unders
Thursday, 6/13/24
Gymnastics
1x Max Effort Strict Pull Ups
WOD
0:00-3:00
2 Rounds:
50’ Dumbbell Overhead Walking Lunge (50#/35#)
10 Toes to Bars
Then
3:00-6:00
2 Rounds:
50’ Dumbbell Overhead Walking Lunge (50#/35#)
12 Toes to Bars
*Continue Adding 2 Toes to Bars Every 3 Minutes Until You Can’t Complete 2 Rounds in the 3 Minutes
Wednesday, 6/12/24
Strength
3 Sets:
10 Strict Press @60-65%
10 Each Arm Single Arm Bent Over Rows
WOD
12 Minute AMRAP:
10/8 Calorie Bike
10 Handstand Push Ups
5 Box Jumps (24”/20”)
*Add 5 Box Jumps Each Round
Tuesday, 6/11/24
WOD
4 Rounds:
36/28 Calorie Row
24 Kettlebell Swings (53#/35#)
12 Burpees Over the Rower
*Go Every 6 Minutes