Wednesday 7/1/20

Strength

ON A 12:00 RUNNING CLOCK…
Complete 30 Reps of Strict Press* and 30 Reps of Strict Pull-Ups

*Strict Press should come from the ground at a moderate-heavy weight. Complete the reps in any combination.

WOD

AMRAP x 12 MINUTES*
10 Push Press (135/95)|(95/65)
10 Chest to Bar Pull-Ups

*At 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

Tuesday 6/30/20

Strength

3 SETS
200m KB Farmer Carry (single KB)*
10/10 SA Russian KB Swing
20 Heel Taps Over KB
-Rest 1:30 b/t Sets-

*switch arms half way

WOD

AMRAP x 15 MINUTES
20 Russian KB Swings (55/35)|(35/25)
20 Goblet Squats
20 Toes to Bar

Monday 6/29/20

Strength

6 SETS ON A 12:00 CLOCK…
7 Deadlifts
*increasing weight

WOD

800m Run
30 Slam Balls (20/10)
21 Deadlifts (135/95)|(95/65)
400m Run
20 Slam Balls
15 Deadlifts
200m Run
10 Slam Balls
9 Deadlifts

Friday 6/26/20

STRENGTH

6 SETS ON A 12:00 CLOCK… 

7 Strict Press

WORKOUT

EVERY 3:00 x 5 SETS
10 Strict Press (65/45)|(45/35)
12 Up-Down Box Jump Over (24/20) 

10 Strict Press

Thursday 6/25/20

STRENGTH

EMOM x 8 MINUTES 

3 Hang Power Cleans (75-80% of last weeks 3 rep)

Not increasing

WORKOUT

5 ROUNDS FOR TIME
50 Double Unders
15/12 Cal row or 200m run
10 Hang Power Clean (115/75)|(95/65)

Wednesday 6/24/20

STRENGTH

6 SETS ON A 12:00 CLOCK…

 7 Back Squat

WORKOUT

AMRAP x 14 MINUTES

7 Front Squats (135/95)|(95/65) 

14 Wall Balls (20/14)|(14/10) 

21 Sit-ups

Tuesday 6/23/20

STRENGTH

ON A 10:00 RUNNING CLOCK…

 Build to a Heavy set of Complex...

1 SA KB Deadlift* 

1 SA KB SDHP

1 SA Russian KBS 

1 SA KB Cleans

1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

WORKOUT

AMRAP x 15 MINUTES
20/15 Cal Row
20 Russian KBS (53/35)|(35/26) 

20 Walking Lunges
20 Up-Downs

Monday 6/22/20

STRENGTH

2 SETS
10 Single DB OH Tricep Extension 

15 Banded Lat Pull-downs

 20 Alt. DB Curls

-Rest as Needed b/t Sets-

WORKOUT

4 SETS
ON A 3:00 RUNNING CLOCK… 

200m Run
20 Alt. DB Snatch (35/25)|(25/15) 

Max Toes to Bar in Remaining Time

-Rest 1:00 b/t Sets-

Thursday 6/18/20

Strength

5-5-5-5
Tempo Strict Press (1111)

WOD

3 ROUNDS
50 Double Unders
10 Push Press (115/75)|(95/65)
Into...
100 Sit-ups
Into...
3 ROUNDS
50 Double Unders
10 Push Press

Wednesday 6/17/20

Strength

12 min clock
Build to a heavy 3 rep hang clean

WOD

FOR TIME
50 Tuck-ups
400m Run
30 Hang cleans (95/65)(65/45)
20 DB Renegade Rows (35/25)|(25/15)
30 Hang cleans (95/65)(65/45)
400m Run
50 Tuck-ups

Tuesday 6/16/20

Strength

5-5-5-5
Tempo deadlift (1111)

WOD

13 min AMRAP
12/10 cal row
10 deadlifts (135/95) (95/65)
10 slam balls
12/10 cal row
10 deadlifts
10 burpees

Monday 6/15/20

STRENGTH

ON A 12:00 RUNNING CLOCK...
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups

WOD

AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates

Thursday 6/11/20

Strength

ON A 12:00 RUNNING CLOCK...
80 DB Floor Press*
*Every 20 Reps complete 10 Diamond Push-ups

WOD

AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates

Wednesday 6/10/20

Strength

EVERY 1:30 x 6 SETS
1 Hang Power Clean +1 Power Clean+ 2 Front Squats

WOD

EMOM x 12 MINUTES
MIN 1 - 7 Power Cleans (Athlete Choice)*
MIN 2 - 35 Air Squats
MIN 3 - 14/11 Cal Row
*Power Clean Starts moderate and then can build every round or every other round.

Tuesday 6/9/20

Strength

8-6-4-8-6-4
Push Press*

WOD

FOR TIME
15 Push Press (65/45)|(45/25)
35 Burpees
15 Push Press (75/55)|(55/35)
400m Run
15 Push Press (95/65)|(65/45)
35 Burpees
15 Push Press (115/75)|(75/55)
-14:00 Hard Cap-

Monday 6/8/20

Strength

5-5-5-5
Tempo Front Squat (1111)

WOD

"THE BOOGEYMAN"
5 ROUNDS FOR TIME
10 Front Rack Reverse Lunges (155/105)|(95/65)
15 Box Jump Overs (20)
60 Double Unders