Motivational Monday June 1st

Strength

Back Squat

12-12-12-12-12
WOD

7 RFT

10 SDHP (95/65)

2 Wall Walks
Cashout- max T2B 1 min

  

Friday 5-29

Strength

OHS

2-2-2-2-2…

WOD

Ascending ladder by 3, complete 15reps (5 rounds)

C2B

Box Jumps (30/24)

Then, 400m run + 1 rope climb

  

Thursday 5-28

strength

Hang Power Snatch

2-2-2-2-2
WOD

Row 300m, then

18-15-12-9-6-3

Power Snatch (75/55)

5 Burpees between each set
Cash out- 30 Russian ab twist slam ball
  

Weightlifting Wednesday 5-27

Cleans

5@ 55%

5@ 65%

5@ 75%

5+ @85%

WOD 4RFT

8 T2B

10 DL (185/115)

200m run 
Weightlifting 

Snatch Balance+OHS

1-1-1-1-1

Pull-ups (weighted)

3-3-3-3-3

  
 

Tuesday 5-26

Strength

Push Press

5-5-3-3-3-3
WOD 10:00min AMRAP 

10 Back squats (135/95)

20 sit ups

30 DU’s

Cashout- 20 Ring Dips

  

Functional Friday 5-22

Strength 

Clean and Jerk Complex

1 Power Clean + 1 Hang Clean + 1 Jerk

15min

WOD 8:00min AMRAP

12 pull-ups

15 Slam Balls 
Rest 5:00min, then
1000m row for time

  

Thursday 5-21

Strength 

Bench Press

3-3-3-3-3-3

WOD

45 Box Jumps (24/20)

35 Sit Ups

25 HRPU

15 Hang Power Cleans (135/95)

5 Burpees 

200m Keg Run
Fitness

40 Step-ups

30 Sit ups

20 HRPU

10 Burpees 

200m run

 
 

Weightlifting Wednesday 5-20

Strength

Snatch

3-3-3-2-2-2

(Working off percentages)
Beginner

OHS/ Front Squat

3-3-3-3-3
Weightlifting 

Front Squat

3-3-3-3-3

Clean pulls

2-2-2-2
WOD 

500m Row, then

3 rounds of…

18 WB (20/14)

12 DL (185/135)

 

 

Tuesday 5-19

Group Warm-up

skill 

Gymnastic work

Pistol progressions/ handstand work
WOD

18-15-12-9-6

Pull-ups

KBS (62/35)

DU’s

   

Motivational Monday 5-18

Strength

EMOM 10:00min

3 S2OH- increase weight every 2min. Work to heaviest set for last 2 min. 
WOD

Run 400m, then

Complete 30 Front Squats (135/95) and 30 Ring dips in any order.

Then, Run 400m to finish. 
Cashout- ME- T2B 1 set until failure.