Monday, June 18, 2018

Tuesday, June 19, 2018

Warm up: 2 rounds row 150, jog down and back, butt kickers down and back, 10 Spider-Man lunges, 10 fire hydrants, 5 Russian Kbs+5 American Kbs (light), 5 jump squats, 5 air squats, 10 hip ext.

WOD: 4 rounds for time
            12 box jumps 24/20
            18 kbs 55/35
            24 air squats
       *emom 7/5 cal bike*

Workout STARTS with 7/5 cals on bike. Then begin your 4 rounds. Every min on the min go back to the bike for 7/5 cals. Pick up workout where you left off until 4 rounds is completed.

Sunday, June 17, 2018

Monday, June 18, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

Strength: Front Squat
                 3-3-3-2-2-2 (working sets) 
                 These sets are working sets. Warm up with 
                 a few sets to get you to a weight where you 
                 can begin your sets 

WOD: 20 min amrap 
           20/15 cal row
           200 m run 
           20 burpee pull ups 

*1 rep for burpee pull up: perform 1 burpee jump to bar and complete 1 pull up. 

Thursday, June 14, 2018

Friday, June 15, 2018

Warm up: 2 rounds... Bike 10 cals, 30 single unders, 5 inchworms, 5 jump squats, 10 pass throughs, 10 ghd sit ups

WOD: For Time
           1,000 m row
           50 burpees over the rower
           1,000 m row

Tuesday, June 12, 2018

Wednesday, June 13, 2018

Warm up: 3 rounds run 100 m, spider man lunges, 10 fire hydrants, 10 air squats, 10 pass throughs, 5 Kbs, 5 pull-ups.

WOD: For Time
           800 m run
           30 wallball 20/14
           15 pull ups
           400 m run
           30 wallball 20/14
           15 pull ups
           200 m run
           30 wall ball
           15 pull up


Monday, June 11, 2018

Tuesday, June 12, 2018

Warm up: 2 rounds... Bike 10 cals, bear crawl, jump squats, pigeon stretch. Row 15 cals, inchworms, pass throughs, overhead plate carry. 
Crossover symmetry. 

Strength: 6x4 Bench press

WOD: For Time 
           27/21 Bike 
                21 sit ups 
                21 box jump overs 24/21
           20/15 Bike 
                 15 sit ups 
                 15 box jump overs 
           12/9 Bike 
                9 sit ups
                9 box jump overs 

Sunday, June 10, 2018

Monday, June 11, 2018

Warm up: 2 rounds row 250, jog down and back, butt kickers down and back, 8 Spider-Man lunges, 4 inchworms, 4 burpee broad jumps, 10 goodmornings, 10 push press, 10 hip extensions.

WOD: 4 Rounds For Time
           12 deadlift 155/105
           9 hang power cleans 155/105
           6 shoulder to overhead 155/105
           40 double unders (40 seconds attempts)
           10 burpees

Scaled weights: 135/95 or 115/75

POST TIME 🙌🏼

Thursday, June 7, 2018

Friday, June 8, 2018

Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.

WOD: For Time 
           Run 400m 
           30 thrusters 95/65
           Run 400m 
           30 bench press 135/95
           Run 400
           30 Back Squat 185/135

Tuesday, June 5, 2018

Wednesday, June 6, 2018

Warm up: 3 rounds 100 m run, bear crawl, toe kicks, 6 pause air squats, 6 empty barbell push press, 6 box jumps, 6 ghd sit ups.
Crossover symmetry.

Strength: 10 min EMOM
                2 power cleans + 1 jerk

WOD: 8 min amrap
            8 toes to bar
            10 wallballs 20/14
            30 double unders

Monday, June 4, 2018

Tuesday, June 5, 2018

Warm up: 3 rounds 150 row, 6 Spider-Man lunges, 5 inchworms, 6 light gob squats, 10 pass-through, 10 Push Press, 5 push ups.

WOD: 10 rounds for time 
            200 m run 
            10 kbs 55/35
            10 gob squats 55/35

Sunday, June 3, 2018

Monday, June 4, 2018

Warm up: 400 m run, high knees, butt kickers, skips, Spider-Man lunges, burpee broad jumps, pass throughs, goodmornings, banded hip stretches.

Strength: 6x4 Front Squat

WOD: For Time
           50 power cleans 115/85
           50 burpee box jump overs 24/20
           50 cal row