Thursday, 6/15/23

Strength

5×3 Tempo Bench Press

5×3 Box Jumps
*6”-8” below 1 rep max height

WOD

For Time:
50-40-30-20-10
Jumping Split Lunges
Ab Mat Sit Ups

Wednesday, 6/14/21

WOD

5 Rounds:
15/12 Calorie Row
12 Burpees Over the Rower
9 Dumbbell Ground to Overhead (50#/35#)
*Go Every 4 Minutes

Accessory Work

4 Sets:
10 Hip Extensions
20 Single Arm Bottoms Up Kettlebell Presses (10 Each Arm)

Tuesday, 6/13/23

Strength

5×3 Tempo Front Squats @65%

5×5 Weighted Strict Pull Ups @50%

WOD

2 Rounds:
21-15-9
Kettlebell Front Squats (53#/35#)’s
Calorie Bike
Rest 1:1 Between Rounds

Monday, 6/12/23

WOD

12 Minute AMRAP:
50 Double Unders
5 Toes to Bars
50 Double Unders
10 Toes to Bars
50 Double Unders
*Continue to Add 5 Toes to Bars Each Round

Strength

7×2 Strict Press
7×2 Weighted Hip Thrust

Friday, 6/9/23

WOD

2 Rounds:
20 Pull Ups
15 Thrusters (95#/65#)
100 Double Unders
15 Thrusters (95#/65#)
20 Pull Ups
*Rest 5 Minutes Between Rounds

Accessory Work

Max Effort Set of Strict Handstand Push Ups

Thursday, 6/8/23

Strength

10 Minutes to Establish Heavy 1 Rep Deadlift

WOD

3 Rounds:
24 Single Dumbbell Box Step Ups
12 Burpees to Bar
6 Wall Walks

Wednesday, 6/7/23

Strength

10 Minutes to Establish Heavy 1 Rep Bench Press

WOD

15 Minute AMRAP:
300/250m Row
15 Hang Power Snatches (75#/55#)
15 Push Ups

Tuesday, 6/6/23

WOD

10 Rounds:
100m Run
1 Rope Climb

Accessory Work

10 Minutes to Establish Max Box Jump Height

Monday, 6/5/23

Strength

1) 10 Minutes to Establish Heavy 1 Rep Front Squat

2) 5 Minutes to Establish Max Weighted Pull Up

WOD

For Time:
Cash In: 30/24 Calorie Bike

42-30-18
Wall Balls (20#/14#)
21-15-9
Toes to Bar

Cash Out: 30/24 Calorie Bike

Friday, 6/2/23

WOD

Teams of 2
3 Rounds:
50 Burpee Box Jump Overs (24”/20”)
X Back Squats (Pick Load)
*5,000/4,000 Pounds Total Each Round