Monday, 7/1/24

Strength

5 Sets:
5 Front Squats @65%
3 Broad Jumps
*Rest 2 Minutes

WOD

3 Rounds:
15 Wall Balls (20#/14#)
30 Double Unders
15/12 Calorie Row
30 Double Unders
15 Wall Balls (20#/14#)
30 Double Unders
15/12 Calorie Row
30 Double Unders
*Go Every 6 Minutes

Friday, 6/28/24

Strength

Snatch 3-2-1-1-1

WOD

4 Rounds:
400m Run
10 Clean and Jerks (155#/105#)

Thursday, 6/27/24

WOD

3 Minute AMRAP:
30 V-Ups
Max Line Facing Burpees in Remaining Time

Rest 2 Minutes

4 Minute AMRAP:
30 V-Ups
Max Line Burpees to Bar in Remaining Time

Rest 2 Minutes

5 Minute AMRAP:
30 V-Ups
Max Line Burpee Broad Jumps (4’/3’) in Remaining Time

Wednesday, 6/26/24

Strength

3 Sets:
8 Front Squats
3 Seated Box Jumps

WOD

7 Rounds:
10/8 Calorie Bike
3 Strict Pull Ups
10 Box Jump Overs (24”/20”)
3 Strict Pull Ups

Tuesday, 6/25/24

Strength

3 Sets:
8 Strict Press @65-70%
15 Seated Banded Lat Pull Downs
*Rest 2 Minutes

WOD

For Time:
400m Row
50’ Handstand Walk
600m Row
75’ Handstand Walk
800m Row
50’ Handstand Walk

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