Tuesday, 6/18/19
WOD
For Time:
50 Wall Balls
100’ Dumbbell Overhead Walking Lunge
50 Dumbbell Box Step Ups (24”/20”)
100’ Dumbbell Overhead Walking Lunge
50 Wall Balls
*Wall Ball: 20#/14#
*Dumbbell: 50#/35#
Monday, 6/17/19
Gymnastics Strength
10 Minute EMOM:
2 Strict Muscle Ups
Or
2 Muscle Up Transitions+2 Ring Dips
WOD
8 Minute AMRAP:
15/12 Calorie Row
15 Power Snatch (95#/65)
Friday, 6/14/19
Strength
Back Squat
1×1 @85%
1×1 @90%
1×1 @95%
Then…
2 Attempts at a new 1RM
WOD
“Jackie”
For Time:
1k Row
50 Thrusters (45#)
30 Pull Ups
Thursday, 6/13/19
WOD
3×3 Strict Press
3×3 Push Press
3×3 Push Jerk
*Build up in weight every set
Wednesday, 6/12/19
WOD
5 Minute AMRAP:
15 Devil’s Press (35#/20#)
30/24 Calorie Bike
5 Minute Rest
5 Minute AMRAP:
10 Devil’s Press (35#/20#)
20/16 Calorie Bike
5 Minute Rest
5 Minute AMRAP:
5 Devil’s Press (35#/20#)
10/8 Calorie Bike
Tuesday, 6/11/19
WOD
5 Rounds:
Every 2 Minutes
200m Run
Max Toes to Bar in Remaining Time
Strength
3×50’ Back Rack Walking Lunge
*Increase weight each set
Monday, 6/10/19
WOD
For Time:
20 Hang Power Cleans
10 Handstand Push Ups
20 Front Squats
10 Handstand Push Ups
15 Hang Power Cleans
10 Handstand Push Ups
15 Front Squats
10 Handstand Push Ups
10 Hang Power Cleans
10 Handstand Push Ups
10 Front Squats
10 Handstand Push Ups
*115#/85#
Friday, 6/7/19
WOD
“Fight Gone Bad”
3 Rounds:
1 Minute: Wall Balls (20#/14#)
1 Minute: Sumo Deadlift High Pulls (75#/55#)
1 Minute: Box Jumps (20”)
1 Minute: Push Press (75#/55#)
1 Minute: Calorie Row
1 Minute: Rest
Thursday, 6/6/19
WOD
3 Rounds:
800m Run
100’ Box Push (45#/35#)
100’ Overhead Walking Lunge (45#/35#)
Wednesday, 6/5/19
Gymnastics Strength
15-12-9-6-3
Strict Pull Ups
*Rest one minute after each set
WOD
10 Rounds:
3 Deadlifts (315#/225#)
9 Ring Dips