Tuesday 06.16.20
WOD "Pay Dirt" 10 RFT 200 Meter Run 9 Double Dumbbell Burpees (50's/35's) Body Armor 10 Minute Recovery Bike On the 0-5-10 (3 Sets): 5 Strict Toes to Bar 15 GHD Sit-ups 25 Banded Good Mornings
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Monday 06.15.20
StrengthPausing Back Squat On the Minute x 10: 1 Pausing Back Squat* **start @ 50% & build WOD "thank u, next" 5 Rounds: 30 Double Unders 15 Thrusters (75/55) Directly Into... 5 Rounds: 30 Double Unders 15 Overhead Squats (75/55) Friday 06.12.20
Strength Clean & Jerk WOD “KNOTS” For Time: 50 Double Unders 6 Bar Muscle-ups 15 Squat Cleans (135/95) 50 Double Unders 6 Bar Muscle-ups 9 Squat Cleans (135/95) 50 Double Unders 6 Bar Muscle-ups 6 Squat Cleans (135/95) Thursday 06.11.20
WOD Tabata x 8 Box Jumps 24"/20" Russian Twist Jumping Lunges Handstand Hold Single Arm KBS ***KB (53/35) Post WOD Mobility June 06.10.20
Strength Deadlift 5-Rep Max "Garage War" 3 Rounds For Reps: *1 Min Double DB Thrusters *1 Minute Double DB Power Cleans *1 Minute Over-and-Back Dumbbell Hops *1 Minute Double DB Push Presses *1 Minute Burpees *1 Minute Rest June 06.09.20
Skill Gymnastic Conditioning 7 Min AmRap 1 Strict HSPU 1 Strict Ring Dip 1 HRPU 2 Strict HSPU 2 Strict Ring Dips 2 HRPU … Climb By (1) Rep Each Round WOD "Quarter Zip" AMRAP 25: 400 Meter Run 2 Rope Climbs 6 SDHP (135/95) 12 Alternating Pistols Monday 06.08.20
Strength WU/Setup Back Squat 10-Rep Max WOD "Sweat Sixteen" 16 Min AmRap 21/15 Calorie Assault Bike 15 Toes to Bar 9 Overhead Squats (165/115) Friday 06.05.20
Strength Box Squats On the Minute x 8 2 Box Squats WOD "Opposite Day" 30-20-10: Power Snatches (95/65) Box Jump Overs (24/20) Directly Into... 10-20-30: Power Clean and Jerk (95/65) Lateral Barbell Burpees Thursday 06.05.20
Active RecoveryEMOM 20 Minutes (:40 seconds on / :20 seconds off) Minute 1: Burpees Minute 2: Barbell GM Minute 3: Pistols Minute 4: KB Swings Minute 5: Hollow Rock Hold Post WOD Mobility Wednesday 06.03.20
Strength CLEAN PULL COMPLEX On the 1:30 x 5 Sets 1 Pausing Clean Deadlift 1 Tempo Clean Pull 1 Clean Pull *Set 1: 75% of 1RM Clean and Jerk *Set 2: 80% of 1RM Clean and Jerk *Sets 3-5: 85% of 1RM Clean and Jerk WOD "Hellhole" For Time: 50 Devil's Press (50's/35's) "2-2-2-3" Intervals Style 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil's Press |
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