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Wednesday 07.01.20
Capacity Builder (On the 2:00 x 5 Rds) Round 1: 30% Max RMU, 10 Deadlifts Round 2: 30% Max RMU, 8 Deadlifts Round 3: 30% Max RMU, 6 Deadlifts Round 4: 30% Max RMU, 4 Deadlifts Round 5: 30% Max RMU, 2 Deadlifts WOD "Dirt Devil" On the 4:00 x 5 Rounds: 5 Devil Presses (50's/35's) 10 Over-and-Back DB Hops 15 Double DB Squats (50's/35's) 10 Over-and-Back DB Hops 5 Devil Presses (50's/35's)
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Tuesday 06.30.20
Strength **Snatch Primer [On the 0:00] On the 1:30 x 5 Sets: 2 Snatch Drops 2 Tall Snatch Set 1: Empty Barbell Set 2: 35% of 1RM Snatch Sets 3-5: 40-50% of 1RM Snatch **Snatch Complex [On the 10:00] On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Set 1: 63% of 1RM Snatch Set 2: 66% of 1RM Snatch Sets 3-5: 69% of 1RM Snatch WOD "Underground" (For Time) 80 Double Unders, 40 AbMat Sit-ups 20 Kipping Handstand Push-ups 60 Double Unders, 30 AbMat Sit-ups 15 Kipping Handstand Push-ups 40 Double Unders, 20 AbMat Sit-ups 10 Kipping Handstand Push-ups 20 Double Unders, 10 AbMat Sit-ups 5 Kipping Handstand Push-ups Every 3 Minutes 15/12 Calorie Bike / Row Monday 06.29.20
Strength Front Squat "10-8-6-4-2" On the 3:00 x 5 Sets: Set 1: 10 Reps @ 63% Set 2: 8 Reps @ 68% Set 3: 6 Reps @ 73% Set 4: 4 Reps @ 80% Set 5: 2 Reps @ 88% WOD "Laces Out" 15 Min AmRap 6 Bar Muscle-ups 9 Push Presses (135/95) 15 Deadlifts (135/95) 21 Wallballs (20/14) Friday 06.26.20
Strength WU/ Setup Back Squat "3-6-12" *3 Reps @ 100% of 10RM Back Squat *6 Reps @ 93% of 10RM Back Squat *12 Reps @ 85% of 10RM Back Squat WOD “Red Zone” 21-15-9-15-21: Hang Power Snatch (75/55) Thrusters (75/55) Wednesday 06.24.20
WOD “Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Barbell Burpees 30 Power Clean and Jerks (95/65) [On the 5:00] 2 Rounds: 15 Lateral Barbell Burpees 15 Power Clean and Jerks (95/65) [On the 10:00] 3 Rounds: 10 Lateral Barbell Burpees 10 Power Clean and Jerks (95/65) Capacity Builder For Time: 21-18-15-12-9-6-3: Unbroken Deadlifts (185/135) Tuesday 06.23.20
WOD“Hot Route” For Time: Buy-In: 1 Mile Run Directly Into 3 Rounds: 50' Single DB OH Walking Lunge (Left) 50' Single DB OH Walking Lunge (Right) 30 Alt Pistols 10 Devil’s Press (50's/35's) Monday 06.22.20 Strength
Front Squat (15)("10-8-6-4-2" On the 3:00 x 5 Sets: Set 1: 10 Reps @ 60% of 1RM Front Squat Set 2: 8 Reps @ 65% of 1RM Front Squat Set 3: 6 Reps @ 70% of 1RM Front Squat Set 4: 4 Reps @ 77% of 1RM Front Squat Set 5: 2 Reps @ 85% of 1RM Front Squat WOD “7-on-7” 7 Min AmRap 4 Bar Muscle-ups 8 Front Squats (185/135) 12/9 Cal Bike/Row 16 Toes to Bar Rest 3 Minutes 7 Min AmRap 4 Bar Muscle-ups 8 Front Squats (155/105) 12/9 Calorie Bike/Row 16 Toes to Bar Friday 06.19.20
Strength **Snatch Technique Alternating On the Minute x 10 1st Minute: 3-Position Power Snatch+1 OHS 2nd Minute: 3-Position Squat Snatch + 1 OHS WOD"Cookie Monster" 15 Min AmRap 20 Power Snatches (95/65) 40 Double Unders 20 Burpees 40 Double Unders Thursday 06.18.20
Active Recovery30 Min Machine/Run (Your choice) Post WOD Mobility Wednesday 06.17.20
WOD (15)"Speed Dating" 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (135/95) Rest 1 Minute Between Rounds Round 1: Power Cleans Round 2: Front Squats Round 3: Hang Squat Cleans Round 4: Power Clean and Jerks Round 5: Clusters *Body Armor* (Not for Time) 21-18-15-12-9-6-3: Double DB Floor Presses Single DB Overhead Tricep Extensions |
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