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FISH OUT OF WATER MONDAY

6/30/2019

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Monday 07.01.19

Strength
Squat Stamina
12 Min EMOM


Odd - 3 Front Squats
Even - 6 back Squats
(60% of 3rep back squat)

WOD “FishOut Of Water”
For Time
​

2000m row
Directly into 10 rounds:
3 PC 155/105#
6 Push-up
9 Air Squats
​
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FREE-FALL FRIDAY

6/27/2019

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Friday 06.28.19

Strength On the 1:30 x 7 sets
30 DU
2 HSC
1 Split Jerk

Set 1@60%
Set 2@65%
Set 3@70%
Set 4@75%
Set 5.6.7 build to a moderate load​

WOD (For Time)
400m run
21 Clusters 95/65
200m run
15 Thrusters 105/85
100m run
9 Push Jerk 115/105

​
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ACTIVE RECOVERY THURSDAY

6/26/2019

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Thursday 06.27.19

Active Recovery -Cal Row/Assault-
R40/A20*
50 DU*
R30/A30*
50DU*
R20/A40*
(15 GHDSU after each *)

Post WOD Mobility


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BENCHMARK WEDNESDAY

6/25/2019

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Wednesday 06.26.19

Strength
​
Pausing OHS
Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5.6.7 @ 60%

WOD “Nancy”
(5RFT)
400m run
15 OHS 95/65

​
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WATER BREAK TUESDAY

6/24/2019

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Tuesday 06.25.19

Strength
Hang Power Clean Complex

On the 1:30x5 Sets
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 - 50% of 1RM Clean
Set #2 - 55% of 1RM Clean
Sets #3.4.5 - 60% of 1RM Clean

WOD
"Water Break" Part #1
4Min AMRAP
27 HPC (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4:00

"Water Break" Part #2
4Min AMRAP
21 HPC (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4:00

"Water Break" Part #3
4 Min AMRAP
15 HPC (135/95)
15 Burpees Over Rower
15/12 Calorie Row

​
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JACK DANIELS MONDAY

6/23/2019

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Monday 06.24.19

Strength-Front Squat
1 Tempo Pausing FS
1 FS
Set 1 @ 60%
Set 2 @ 65%
Set 3.4.5 @ 70%

WOD “Jack Daniels”
For Time
1000m run
50 Thrusters 65/45#
30 C2BPU

L2 - Pull-ups
L1 - Jump Pull-ups

​
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BUN BURNER FRIDAY

6/20/2019

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June 06..21.19

Strength - Deadlift

E2MOM x 6
3 reps @ 70%
1 rep @ 75%
3 reps @75%
1 rep @ 80%
3 reps@ 80%
1 rep @ 85%
**************
12:00 Time Cap to build to a heavy at each
  1. Heavy single
  2. Heavy 10-Rep

WOD
800m run
40 DB Snatch 50/35
200m DB run 50/35
30 Pull-ups
20 Burpee Box Jumps 24/20

​
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ACTIVE RECOVERY THURSDAY

6/19/2019

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Thursday 06.20.19

Active Recovery WOD
3rds
25/20 Cal Row
50’ HS Walk
**Box HS Walk
**HS Shoulder Taps

Into....

3rds
15/12 Cal Assault
5 Strict PU
10 pushups
15 air squats
**Banded strict pull-ups
**Seated BB pull-ups


Into....

3rds
200m run
21 GHDSU
21 Hip Ext
**Sit-ups
**Superman’s

Post WOD Mobility


​
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BARTENDER WEDNESDAY

6/18/2019

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Wednesday 06.19.19

Strength - Snatch Complex E2MOM x 5
1 HPS
2 PS
3 OHS

Set 1 @ 60%
Set 2 @ 65%
Set 3.4.5 (build to a heavy)​

WOD - “Bartender”
(10 Min AmRaP)
12 DL
9 OHS
6 HPS
​

RX 115/85
L2 95/65
L1 65/35
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MAX EFFORT TUESDAY

6/17/2019

0 Comments

 
Tuesday 06.18.19

Strength/Skill Max Rep Strict HSPU
Modification
***DB Press
***BB half press

Max Rep Strict Pull-ups
Modification
***Banded Strict

WOD “Helen”
(3RFT)
400m run
21 KBS
12 Pull-ups
​

Rx 53/35
L2 35/26
L1 26/13, seated BB pull-ups

​
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