Friday, 28 June 2019 WOD

Warm-up

3 Rounds

30 Second Plank Hold

15 Good Mornings

10 Deadlifts w/empty Bar

5 GHD’s

Strength

Deadlift

EMOM 10

5 Deadlifts @ 80%

30 Double Unders

Metcon

For time:

21 Front Squats, 135/95 lbs

21 Kettlebell Swings, 70/53 lbs

Run 400 m

15 Front Squats, 135/95 lbs

15 Kettlebell Swings, 70/53 lbs

Run 400 m

9 Front Squats, 135/95 lbs

9 Kettlebell Swings, 70/53 lbs

Run 400 m

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Thursday, 27 June 2019 WOD

Warm-up

3 rounds not for time

200m Run

10 plyometric squat jumps

1 Rope climb

Strength

Pause Front Squat

5 sets of 3

3 second pause at the bottom

Metcon

Complete as many rounds as possible in 10 mins of:

50 Double Unders

15 Toes-to-bars

10 Power Cleans, 155/105 lbs

Wednesday, 26 June 2019 0430 only

Warm-up

PVC Stretch for front   rack position

Front Squat Preparation

Ankle Mobility

Goblet Squat hold 1 min

Front Squat w/ empty bar

Strength

Hang Clean + Clean + Jerk

Every minute for 8 minutes

@ 60% of 1 RM

Metcon

2 rounds, each round for time, of:

Row, 300 m

30 Toes-to-bars

20 Strict Handstand Push-ups

20 Burpees Over Rower

10 Bar Muscle-ups

100 Double Unders

Rest 4 mins between each round.

Tuesday, 25 June 2019 WOD

Warm-up

400m Run

Barbell Prep

PVC movements

10 Muscle Snatch

10 Snatch Grip Press

10 Overhead Squats

10 Snatch Balance

10 Zots Press

Strength

Snatch + Snatch Balance

(1+1) x 5

Work up to heavy weight

Metcon

5 rounds for time of:

12 Ring Dips

12 Push Press, 115/75 lbs

12 Lateral Burpees Over Bar

Monday, 24 June 2019

Warm-up

High Knees

Butt Kickers

Toy Soldiers

Strength

Back Squat

Push Press

3 sets of 7

Each for time:

Sprint: 8x 30 m

Rest as needed

Depth Jump with Horizontal take off x 8 high box

Sprint 5 x 30 m

Depth Jump with horizontal  take off x 8 low box

Link

What is a depth jump with horizontal take off

Saturday, 22 June 2019 WOD

Warm-up

4 rounds

200m row

20 ab mat sit-ups

10 air squats

Then

PVC movements

Strength

Front Squat + Push Jerk

(3+3) x 5 Sets 

Work towards heaviest set possible

Metcon

Teams of 3

In 7 mins do:

100/70 Assault Bike Calories

max reps in time remaining, Overhead Squat, 95/65 lbs

— Rest 3 mins —

In 6 mins do:

80/60 Assault Bike Calories

max reps in time remaining, Hang Squat Clean, 115/80 lbs

— Rest 3 mins —

In 5 mins do:

60/40 Assault Bike Calories

max reps in time remaining, Thruster, 135/95 lbs

Friday, 21 June 2019 WOD

Warm-up

400m run

Then 5 rounds of:

10 wall balls

10 kettlebell swings

10 Plyometric squat jumps

Strength

Clean Week 3

7 Sets of 2 @ 50% increase weight by 5-10 pounds each week or increase as needed. 

Metcon

Complete as many rounds as possible in 7 mins of:

21 Thrusters, 95/65 lbs

21 Pull-ups

15 Thrusters, 95/65 lbs

15 Pull-ups

9 Thrusters, 95/65 lbs

9 Pull-ups

5 min rest then

10 min Handstand balance practice