Wednesday, 6/16/21
Core Strength
3×10 Turkish Get Ups
*5 Each Arm
WOD
3 Minute AMRAP:
200m Run
In Remaining Time:
20 Double Unders
5 Shoulder to Overhead (185#/135#)
Rest 1 Minute
3 Minute AMRAP:
200m Run
In Remaining Time:
40 Double Unders
10 Shoulder to Overhead (155#/105#)
Rest 1 Minute
3 Minute AMRAP:
200m Run
In Remaining Time:
60 Double Unders
15 Shoulder to Overhead (115#/85#)
Tuesday, 6/15/21
WOD
18 Minute AMRAP:
75/60 Calorie Row
60 Wall Balls (20#/14#)
45 Toes to Bar
30 Dumbbell Step Ups (50#/35#)(24″/20″)
15 Muscle Ups
Monday, 6/14/21
Strength
10 Minute EMOM:
1 Snatch
WOD
“Ingrid”
10 Rounds:
3 Snatches (135#/95#)
3 Bar Facing Burpees
Friday, 6/11/21
Strength
3×5 Tempo Front Squats
*5 Second Descent
WOD
5 Rounds:
12 Hang Power Cleans
9 Shoulder to Overhead
6 Thrusters
*115#/85#
Wednesday, 6/9/21
WOD
12 Minute AMRAP:
30 Dumbbell Snatches (50#/35#)
30′ Dumbbell Overhead Walking Lunge (Right Arm)
15 Chest to Bar Pull Ups
30′ Dumbbell Overhead Walking Lunge (Left Arm)
Core Strength
3 Sets:
30 Second Side Plank Hold (Right)
30 Second Side Plank Hold (Left)
30 Second Plank Hold
Tuesday, 6/8/21
WOD
For Time:
800m Run
225 Double Unders
800m Run
75 Burpees to Bar
800m Run
Monday, 6/7/21
Strength
10 Minute EMOM:
1 Squat Clean and Jerk
WOD
3 Rounds:
40 Wall Balls (20#/14#)
20 Toes to Bar
Friday, 6/4/21
Strength
3×5 Pause Front Squats
*3 Second Pause in the Bottom
WOD
For Time:
18 Dumbbell Front Squats (50#/35#)
300m/250m Row
15 Dumbbell Front Squats (50#/35#)
300m/250m Row
12 Dumbbell Front Squats (50#/35#)
300m/250m Row
9 Dumbbell Front Squats (50#/35#)
300m/250m Row
6 Dumbbell Front Squats (50#/35#)
300m/250m Row
3 Dumbbell Front Squats (50#/35#)