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