Weightlifting Wednesday 6-24

Strength

Back  

3-3-2-1-1-1…
WOD

7:00min AMRAP 

7 Hang Power Snatch (95/65)

15 WB (20/14)
Weightlifting 

Snatch High Pull + Snatch (medium)

5-7 sets

Power clean + Jerk (medium)

5-7 sets

  

Gymnastic Tuesday 6-23

group warm up

Skill

Hollow rock / handstand work
WOD

15 WBSU (20/14)

15 Box Jump over (24/20)

200m slam ball run
Cashout- ME T2B/ 1min

 
 

 

Motivational Monday 6-22

Strength

Bench Press

5-5-5-5-5
WOD 

2- 5:00min AMRAPs with 1:00min rest in between. Continue where you leave off. Score/ measure total rounds completed. 

7 Front Squats (115/85)

7 S2OH (115/85)

10 Pull-ups
Cashout- max DU in 1min

  
 

Functional Friday 6-19

Skill

Strict Press

5-5-3-3-3

WOD 4RFT

cal row (25/15)

15 OHS (75/55)

5 Tire Flips

Rest 1 minute 

Cashout- max push-ups to failure. 

  

Thankful Thursday 6-18

Strength 

Back Squat

3-3-3-3-3

WOD 

10:00min AMRAP 

20 WB

6 T2B

10 Hang Power Clean (135/95)

   

 

Weightlifting Wednesday 6-17

Strength

Snatch

3-3-2-2-1-1
WOD 

6 rounds of…

6 DL (225/135)

8 Ring Rows

Then, 35 Box Jumps
Weightlifting

Snatch Grip Behind neck PP

3-3-2-2-2

Snatch Grip DL

2-2-2-2-2

Weight Pull-ups

3-2-2-2-1-1

  

Tank top Tuesday 6-16

Skill

Work on DU’s

EMOM- 8:00

Max DU’s 40sec/ rest 20sec

WOD 

“Helen”

3RFT

400m run

21 KBS (54/35)

12 Pull-Ups

  

Motivational Monday 6-15

Strength
Back Squat

5-5-5-5-5

WOD 

 EMOM- 10:00min

8 Thrusters + ME burpees- min 1-5

8 Thrusters + ME slam balls (20/10) – min 6-10.

Measure= total burpees + slam balls. 

Thrusters (95/65)

Cashout– complete 50 sit-ups for time