Thursday 6-27-19
Skill
1) Ring MU Progressions
2) Banded Front levers
3) Kipps on Rings
WOD
3RFT
20 WB
7 Squat Snatches (135/95)
3 Ring Muscle Ups
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
Monday 6-17-19
Strength
Snatch Balance + OHS
5 (1+2)
WOD
16min AMRAP
6 Power Snatches (115/85)
15 WBSU’s (20/14)
200m Run
