Thursday June 16th
Strength: EMOM X 9 Min Min1: 20 Sec Hollow Rocks Min2: 30 Sec Hollow Hold Min3″ 30 Sec AB Mat Situps WOD: For Time 27/21/15/9 Cal Row Thrusters (95/65)
Read More »Wed June 15th
Strength: Tempo Back Squats @3311 – 3,3,3,3 Building *Add weight from 6/8 WOD: 3 Rounds For Reps 1 Min Muscles Ups 1 Min KBS (24kg/16kg) 1 Min Burpees 1 Min Rest
Read More »Tuesday June 14th
Strength: 1 Power Snatch + 1 Squat Snatch work to a heavy set in 12 Min WOD: “Isabel” for time 30 Snatches (135/95) Power or Squat
Read More »Monday June 13
Strength: EMOM x 10 Min 1 Power Clean + 1 Push Jerk *start with moderate weight and add weight as you go WOD: For Time (20 Min Cap) 400M Run/ 5 Ground to Overhead (155/105) 400M Run/ 4 GTO 400M Runa/ 3 GTO 400M Run/ 2 GTO[…]
Read More »Saturday June 11th
WOD – with a partner 20 MIN AMRAP 30 Burpees 30 Snatches (95/65) 200M Med Ball Relay Run (20/14) *1 partner works / 1 rests snatches can be power or squat
Read More »Friday June 10th
Strength: Squat Clean – work to a heavy 3 reps from an empty bar in 10 Min WOD: 4 RFT (18 Min Cap) 6 Front Squats 12 HR PushUps 15 Wall Balls
Read More »Thursday June 9th
Strength: EMOM x 12 Min Min1: 45 Sec Hollow Rocks Min2: 30 Sec Strict HSPU or HS Hold WOD: 3 Rounds For Reps 1 Min Max DU 1 Min Max Ab Mat Situps 1 Min Max Burpees 1 Min Rest
Read More »Wed June 8th
Strength: Tempo Back Squat @ 3311 – 3,3,3, Building *Add weight from 5/31 WOD: 3 RFT Run 400M 20 PU 20 KBS (70/53)
Read More »Tuesday June 7th
Strength: Work up to your heaviest set of this complex in 8 minutes 4 DL + 3 Hang Cleans (power or squat) + 2 Front Squat + 1 Jerk *Bar cannot touch the floor after deadlifts WOD: 4 RDS starting every 4 Min 5 Thrusters (135/95) 10 Burpees Cal[…]
Read More »Monday June 6th
Strength: 4 Sets Building Squat Snatch Cluster – 1.1 Rest 10 seconds / Rest 2 Minutes WOD: For Time 10/8/6/4/2 Hand Squat Snatch (95/65) No Pushup Burpee Box Jumps (24/20)
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