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

Monday, 6/10/24

Strength

3 Sets:
10 Front Squats @60-65%
2 Broad Jumps
*Rest 2 Minutes

WOD

10 Rounds:
1 Power Clean (205#/135#)
4 Shuttle Runs (50’)

Friday, 6/7/24

WOD

For Time:
21 Ring Dips
21 Chest to Bar Pull Ups
18 Ring Dips
18 Chest to Bar Pull Ups
15 Ring Dips
15 Chest to Bar Pull Ups
12 Ring Dips
12 Bar Muscle Ups
9 Ring Dips
9 Bar Muscle Ups
6 Ring Dips
6 Bar Muscle Ups

Thursday, 6/6/24

Strength

Strict Press 3-2-1-1-1

WOD

5 Rounds For Time:
21 Kettlebell Swings (53#/35#)
21 Wall Balls (20#/14#)
42 Crossover Single Unders

Wednesday, 6/5/24

Strength

3-2-1-1-1 Front Squats

WOD

15-10-5
Deadlifts (225#/155#)
Shuttle Runs (50’)

Into

15 Wall Walks

Into

5-10-15
Deadlifts (225#/155#)
Shuttle Runs (50’)

Tuesday, 6/4/24

WOD

20 Minute AMRAP:
20/16 Calorie Row
20 Deficit Push Ups (4”/2”)
20 Ab Mat Sit Ups