Wednesday 6-26-19

Strength

Back Squat

20-10-5-5-20

Heavy every set

WOD

10min AMRAP

5 DL (275/185)

5 Box Jumps (30/24)

5 HSPU’s

Cashout– Banded Hamstring curls

Wednesday 6-26-19

Strength

Back Squat

20-10-5-5-20

Heavy every set

WOD

10min AMRAP

5 DL (275/185)

5 Box Jumps (30/24)

5 HSPU’s

Cashout– Banded Hamstring curls

Tuesday 6-25-19

Skill

1000m Row for Time

WOD

18-16-14-12-10

Pull-ups

Pushups

200m Run

Cashout- Bicep curls

Monday 6-24-19

Strength

Squat Cleans

3-3-3-3-3

AHAP

WOD

13min AMRAP

6-9-12-6-9-12

Power Cleans (135/95) RX+ 155/115

Push Jerks

Then, ME Burpees, remainder of time.

Measure= Burpees

Cashout= 50 unbroken Russian KBS -AHAP

Thursday 6-20-19

Skill

DL

3-3-3-3-3

Work heavy than previous weeks 5’s

Partner WOD

10 total Rounds or 20min, which ever comes first!

Alternate Movements w/ partner

16 DB DB Front rack walking lunges (50/35)

20 American KBS (62/35)

6 Shuttle Sprints (20m)

Wednesday 6-20-19

Warm up

Gymnastic kip

Skill

T2B/ K2E

10:00min EMOM

20sec of work / 40 sec rest

Measure= Total Reps

WOD

6RFT

10 Push Presses (95/65)

11 Burpees

12 Ring Rows

Cashout– Practice Bar MU with bands

Wednesday 6-20-19

Warm up

Gymnastic kip

Skill

T2B/ K2E

10:00min EMOM

20sec of work / 40 sec rest

Measure= Total Reps

WOD

6RFT

10 Push Presses (95/65)

11 Burpees

12 Ring Rows

Cashout– Practice Bar MU with bands

Tuesday 6-18-19

Skill

Review Cleans and DU’s

WOD

150 DU’s

20 Squat Cleans (205/135)

150 DU’s

20 Squat Cleans (185/115)

150 DU’s

20 Squat Cleans (135/95)

Cashout– 30 Strict Pull-ups