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
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
Tuesday June 2nd
Group Warm up/ Sprint work
Skill
Snatch progressions
WOD
“Nancy”
5 RFT
400m run
15 OHS (95/65)
