Thursday 7/1/21

 Strength

2 SETS FOR QUALITY
3/3 DB Windmills (Athlete Choice, Light)
3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*
*3 Push-Ups w/ DB in the Right, then 3 in the Left.

WOD

4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into...
4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*
-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.

Wednesday 6/30/21

 WOD

HERO WORKOUT
"HOTSHOTS 19”
6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans (135/95)|(95/65)
7 Strict Pull-Ups
400m Run

Tuesday 6/29/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Strict Press

WOD

EVERY 2:30 x 6 SETS
15 Burpee to Target*
12 Push Press (115/75)|(75/55)
-No Additional Rest b/t Sets-
*6" Above Standing Reach
(Score is Slowest Set)

Finisher

3 SETS
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down
*Keep plate light
-Rest 1:00 b/t Sets-

Monday 6/28/21

 Strength

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat

WOD

EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 25 Sit-Ups
MIN 3 - Max Russian KB Swing (70/53)|(53/35)

Saturday 6/26/21

 TEAM WOD

IN TEAMS OF 2...
FOR TIME
800m Med Ball Run (20/14)|(14/10)
2000m Row
400 Double Unders
2000m Row
800m Med Ball Run

*P1 works while P2 holds MedBall. Split work as needed. Medball can be held any way, but must be kept above hips. If Medball touches the ground team must complete 12 Synchro Air Squats before continuing.

Friday 6/25/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex of
1 Clean Deadlift + 1 Power Clean + 1 Hang Power Clean + 1 Power Clean

WOD

2 SETS
ON A 4:00 RUNNING CLOCK…
500/400m Row
25 Slam Balls (30/20)|(20/10)
Max Power Cleans (135/95)|(95/65)

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…
500/400m Row
25 Slam Balls (30/20)|(20/10)
Max Hang Power Cleans (135/95)|(95/65)
-Rest 2:00 b/t Sets-

Mobility

Optional
FOR RECOVERY
2:00 Nasal Breathing Only Row (EZ pace)
2:00 Lizard Pose (L)
2:00 Lizard Pose (R)

Thursday 6/24/21

 WOD

"TABATA"
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - Hand Release Push-Ups
Tabata 2 - Sit-Ups
Tabata 3 - Russian KB Swings (70/53)|(53/35)
Tabata 4 - Cal Bike
-Rest 1:00 b/t Tabatas-

Mobility

FOR RECOVERY
1:00 Pigeon Pose (R)
1:00 Pigeon Pose (L)
1:00 Couch Stretch (R)
1:00 Couch Stretch (L)
2:00-4:00 Squat Hold

Wednesday 6/23/21

 Strength

1. Tempo Snatch Deadlift
     3x3 @ (2121)*
*Keep weight moderate.

2. TNG Power Snatch
    2x5*
*At workout weight or slightly heavier.

WOD

FOR TIME
20 Power Snatch (95/65)|(65/45)
400m Run
20 Power Snatch

Finisher

3 SETS FOR QUALITY
12 Plank Rotations
24 Crossbody Mountain Climbers
12 Sit-Thrus
-Rest as needed b/t Sets-

Tuesday 6/22/21

 WOD

2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10...etc
Box Jump Overs (24/20)
Alt. Pistols
Pull-Ups**

-Rest 2:00 b/t Sets-

*Start the second AMRAP over at 2.

**Strict Optional
PISTOL OPTION 1: Alt. Box Step-Ups
PISTOL OPTION 2: Narrow Stance Air Squats

Mobility

FOR RECOVERY
5:00 Foam Roll Upper Back + Calves

Monday 6/21/21

 Strength

Tempo Strict Press
5x3 @ (31X1)*
*Keep weight moderate.

WOD

EMOM x 10 MINUTES
MIN 1 - 14 DB Push Press (50/35)|(35/20)
MIN 2 - 7 DB Renegade Rows*

-Rest 1:00-

AMRAP x 4 MINUTES
4 Up-Downs
4 DB Push Press

*1 Rep of RR = 1 Push-Up + Row L + Row R

Friday 6/18/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Push Jerk +1 Split Jerk

WOD

FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)|(115/75)

Thursday 6/17/21

 WOD

EMOM x 28 MINUTES
MIN 1 - 8-12 Strict "Odd" Gymnastic Pull*
MIN 2 - 8/8 Reverse DB Lunges (50/35)|(35/20)
MIN 3 - :50 Static Hold w/ Weight**
MIN 4 - :50 Static Hold Body Only***

*Strict Gymnastic Pull Options: Wide or Narrow Grip
Mixed Grip
Rope or Ring Pull-Up
Chin-Up

**Static Hold w/ Weight Options: Farmer Hold
Front Rack Hold
Mixed/Filly Hold
Floor Press Hold

**Static Hold Body Only Options: Tuck Hold
Side Plank
Glute Bridge
Pike or HS Hold

Wednesday 6/16/21

 Strength

5x3
Back Squat*

*Superset each Set with 10 Perfect Hollow Rocks

5 X 3 :

WOD

FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)|(65/45)
Back Squat

*Perform 3 Up-Downs every time the barbell touches the ground. Athlete can rest barbell on shoulders in front or back but may not rest at the waist.

Tuesday 6/15/21

 WOD

AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)

Finisher

2-3 SETS FOR QUALITY
10/10 Banded Anti-Rotation
10/10 Plate Around the World
(Athlete Choice, Light)
-Rest As Needed b/t Sets-

Monday 6/14/21

 Skill

EMOM x 10 MINUTES
MIN 1 - 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 - 5 Tempo Deadlift (21X1)

WOD

"RIPCORD"
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run

Saturday 6/12/21

 TEAM WOD

PARTNER WORKOUT
FOR TIME
800m Team Run

Immediately Into...
10 ROUNDS
10 Hang Power Cleans (115/75)|(75/55)
30 Double Unders

Immediately Into…
800m Team Run

**Runs performed together. You go, I go format for the Rounds.
P2 Rests while P1 works.

Friday 6/11/21

 Skill

5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Bar or Rings
1 Bar or Ring Muscle-Up
*Athlete can either come off bar b/t movements or option to go unbroken.

WOD

FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)|(95/65)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

Mobility

Optional Cool Down
3 SETS FOR RECOVERY
8/8 Thoracic Rotation w/ Foam Roller
10 OH Reach w/ Foam Roller

Thursday 6/10/21

 WOD

2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into...
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang
*Athlete Choice for all weights.

Finisher

Partner Finisher
FOR TIME
2000m Row*
*Partners alternate every 250m until completion of 2000m.

Wednesday 6/9/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*
*Bar comes from the rack or ground.

WOD

AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster (95/65)|(65/45)
Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

Stretching

FOR RECOVERY
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Foam Roll Legs

Tuesday 6/8/21

 Skill

ON A 12:00 RUNNING CLOCK…
Practice J-Technique for Rope Climbs

WOD

FOR TIME*
100/80 Cal Bike
*Every 2:00 including at 0:00, perform 2 Rope Climbs.
Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

Finisher

"TABATA"
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers

Monday 6/7/21

 Strength

3 SETS FOR QUALITY
12 Alt. DB Gorilla Row (Athlete Choice)
12 DB Floor Press

WOD

5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)|(35/20)
9 DB Hang Power Cleans
12 Hand Release Push-Up

*After "Odd" Rounds (1, 3, & 5), perform a 400m Run.

Finisher

FOR RECOVERY
5:00 Foam Roll Upper/Middle Back

Saturday 6/5/21

 TEAM WOD

IN TEAMS OF 2...
ON A 24:00 RUNNING CLOCK…
200 Double Unders
40 Front Squats (135/95)|(95/65)
200 Double Unders
30 Front Squats (155/105)|(115/75)
In Time Remaining...
AMRAP of...
30 Double Unders
3 Front Squats (185/135)|(135/95)

Friday 6/4/21

 Strength

ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex
1 Snatch or Clean Deadlift (clean) + 1 Below the Knee Hang Power Snatch or Clean
+ 1 Power Snatch or Clean

WOD

AMRAP x 6 MINUTES
8 Power Snatch (95/65)|(65/45) or Clean (115/85)(85/55)
8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
4 Power Snatch (135/95)|(95/65) or Clean (155/105)(105/75)
8 Toes to Bar

Thursday 6/3/21

 Skill

ON A 10:00 RUNNING CLOCK…
Practice Rope Climb Technique

WOD

EMOM x 20 MINUTES
MIN 1&2 - 3 Rope Climbs + Max Cal Bike
MIN 3&4 - 200m Run + Max Slam Balls (Athlete Choice)

Finisher

EMOM x 6 MINUTES
MIN 1 - :45 Max Alt. Sit-Thrus
MIN 2 - :45 Hollow Flutter Kicks

Wednesday 6/2/21

 Strength

5 SETS
3 Strict Press*
5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy -Rest as Needed b/t Sets-

WOD

3 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
24 Russian KB Swing (53/35)|(35/26)
36 Walking Lunges