Friday, 6/30/23
Strength
10-8-5-3-1
Deadlift
5 Sets:
Strict Handstand Push Ups Reps @50% of Max Set
WOD
In 6 Minutes:
800m Run
Find a Heavy Snatch in Remaining Time
Rest 2 Minutes
For Time:
8 Power Snatches (135#/95#)
800m Run
Wednesday, 6/28/23
Strength
10-8-5-3-1
Bench Press
5×3 Box Jumps
*4”-6” Below Max 1 Rep Height
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts
Deficit Push Ups on Dumbbells
Dumbbell Hang Squat Cleans
*50#/35#
Tuesday, 6/27/23
Strength
5×1 Pause Front Squats
*5 Seconds in Bottom Position
5×2 Weighted Strict Pull Ups
*@70% 1 Rep Max Weight
WOD
3 Rounds: 3 Minutes On/1 Minute Rest:
5x(1 Toes to Ring+1 Ring Muscle Up+1 Ring Dip)
20 Pistols
Max Burpee Box Jump Overs in Remaining Time (30”/24”)
Monday, 6/26/23
WOD
For Time:
3,000/2,700m Echo Bike
10 Devils Press (50#/35#)
2,000m Run
10 Devil’s Press
1,000/900m Ski Erg
10 Devil’s Press
Friday, 6/23/23
WOD
3 Rounds:
30 Deficit Push-ups (15#/10# Plates)
30 Ring Rows (Feet on 20” Box)
30 V-Ups
Accessory Work
4 Sets:
20 Front Rack Box Step Ups
10 Weighted Hip Thrust
Thursday, 6/22/23
Strength
5×2 Deficit Deadlifts @70%
5x Strict Handstand Push Ups @30% Max Effort Reps
WOD
5 Rounds, 2 Minutes For Max Reps:
30 Air Squats
Max Calorie Bike in Remaining Time
*Rest 2 Minutes
Wednesday, 6/21/23
WOD
20 Minute AMRAP:
25/20 Calorie Row
40 Dumbbell Deadlifts
25/20 Calorie Row
30 Dumbbell Hang Power Cleans
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead
*(50#/35#)’s
Tuesday, 6/20/23
Strength
5×2 Pause Bench Press @70%
*3 Second Pause
5×3 Box Jumps
*6-8” Below Max 1 Rep Height
WOD
From 0:00-8:00
3 Rounds:
8 Burpee Box Jump Overs (24”/20”)
8 Power Snatches (135#/95#)
On the 8:00
For Time:
24 Burpee Box Jump Overs (24”/20”)
24 Power Snatches (95#/65#)
Monday, 6/19/23
Strength
5×2 Pause Front Squats @70%
*2 Second Pause at the Bottom
5×3 Weighted Pull Up
WOD
3 Rounds:
400m Run
20 Toes to Bars
20 Ab Mat Sit Ups