Functional Friday 6-12

Group Warm up
Strength

Bench 

5-5-5-5-5
WOD 6RFT

8 Front Squats (95/65)

8 Dips

6 Sprints
Cashout- Max sit-ups in a minute. 
  

Thursday 6-11

Strength

OHS

2-2-2-2-2…

Find 2RM- 20min time cap

WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch (115/75)

Pull-ups
Cashout– 400m run for time 

  

Weightlifting Wednesday 6-10

Strength/ Skill

Cleans

5 @ warm up

5 @ 65%

5 @ 75%

3 @ 85%

1+ @ 95%
Weightlifting 

Jerk

3-3-2-1-1-1…

Dips (weighted)

3-3-3-3-3
WOD 10:00min AMRAP 

12 S2OH (95/65)

14 Walking Plate lunges (45/25)

16 Back Extensions

  

 

Gymnastic Tuesday 6-9

skill

Work on kip pull-up + headstand
WOD 

3 rounds of…

1 min row for calories

1 min HSPU (advanced)/ HRPU

1 min T2B

1 min DU/ Singles

1 min rest

Score= total reps completed

  

Motivational Monday 6-8

Strength

Front squats

8-8-8-8-8

(Light- focus will be on depth and speed out of the bottom)

WOD

3 Rounds of…

25 WB (20/14)

10 Power Cleans (135/95)

100m plate run (45/25)

1 min rest
Cashout– group 3min planks/ group stretch
  

Functional Fun Friday 6-5

warm up

Agility ladder

WOD- Partner 

1500 Row/ DL hold (185/95)

30 hang cleans (135/95)/ plank

40 partner slam ball burpees 

50 Pull-ups/ wall sit

60 WB/ sit ups

50 HRPUs/ Jump rope

40 KBS/ burpees

30 DL (135/95) handstand hold

200m keg run

  

Thankful Thursday 6-4

Strength

5-5-5-5-5

Goal work up to 85% of 1RM

WOD

10:00min AMRAP 

Complete 50 DU’s/ or 150 singles then, 

7 S2OH (135/95)

9 Box Jumps (24/20)
Cashout– Max Hanstand hold. Attempt as many as wanted.
  

Weightlifting Wednesday June 3rd

Strength

Cleans

3-3-3-3-3

Weightlifting

2 Push Press/ 1 Jerk

5 sets

Snatch Grip DL

3-3-3-3-3


WOD 

5RFT

10 Pull-ups

10 Tuck Jumps

15 WBSU