Strength:
15 minutes to establish a 1RM Overhead Squat
WOD:
Three Rounds For Time of:
15 Squat Snatch (95lbs/65lbs)
10 Weighted Pull-up (35lbs/20lbs)
Sunday, June 30, 2019
Saturday, June 29, 2019
Friday, June 28, 2019
Thursday, June 27, 2019
Friday 190628
Strength:
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Increase weight each minute by 5-10lbs
WOD:
5 Rounds For Time:
10 Power Cleans
8 Front Rack Lunges, alternating
6 Push Presses
(men 115lbs/women 75lbs)
10 minute EMOM
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Increase weight each minute by 5-10lbs
WOD:
5 Rounds For Time:
10 Power Cleans
8 Front Rack Lunges, alternating
6 Push Presses
(men 115lbs/women 75lbs)
Wednesday, June 26, 2019
Thursday 190627
5 Rounds For Time:
50 Meter Farmer's Carry (2-70lb KBs/2-55lb KBs)
15 Pull-ups
Row 250 Meters
50 Meter Farmer's Carry (2-70lb KBs/2-55lb KBs)
15 Pull-ups
Row 250 Meters
Tuesday, June 25, 2019
Wednesday 190626
WOD:
"Amanda"
9-7-5 Rep Rounds For Time:
Ring Muscle-up
Squat Snatch (135/95) (115/75)
Strength:
Overhead Squat
3 x 5 reps
"Amanda"
9-7-5 Rep Rounds For Time:
Ring Muscle-up
Squat Snatch (135/95) (115/75)
Strength:
Overhead Squat
3 x 5 reps
Monday, June 24, 2019
Tuesday 190625
For time:
Run 400 meters
150 Double-unders
50 Burpees
Run 400 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Run 400 meters
150 Double-unders
50 Burpees
Run 400 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees
Sunday, June 23, 2019
Monday 190624
'Chelsea'
Every minute on the minute for 30 minutes:
5 pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed and continue as an AMRAP until 30 minutes has expired.
Every minute on the minute for 30 minutes:
5 pull-ups
10 Push-ups
15 Air Squats
If you fall behind, note the last round completed and continue as an AMRAP until 30 minutes has expired.
Saturday, June 22, 2019
Friday, June 21, 2019
Saturday 190622
4 Person Teams
Team WOD
20 Shoulders to overhead (95/65)
20 Box Jumps (24/20)
20 Cleans (135/95)
20 Pull-ups
Bike 1K
20 Pull-ups
20 Cleans
20 Box Jumps
20 Shoulders to overhead
(start & finish at shoulders to overhead. Teammates cannot start until the person ahead of them completes all reps at their station, except for the pull-up station..
Team WOD
20 Shoulders to overhead (95/65)
20 Box Jumps (24/20)
20 Cleans (135/95)
20 Pull-ups
Bike 1K
20 Pull-ups
20 Cleans
20 Box Jumps
20 Shoulders to overhead
(start & finish at shoulders to overhead. Teammates cannot start until the person ahead of them completes all reps at their station, except for the pull-up station..
Thursday, June 20, 2019
Friday 190621
In 17 minutes complete as many rounds as possible of:
300 ft Shuttle Run
40 Kettlebell Swings (men 55lbs/Women 35lbs)
300 ft Shuttle Run
20 Push-ups (hand release)
300 ft Shuttle Run
40 Kettlebell Swings (men 55lbs/Women 35lbs)
300 ft Shuttle Run
20 Push-ups (hand release)
Wednesday, June 19, 2019
Thursday 190620
Strength:
Weighted Pull-ups
5 x 5 reps
Increase weight on each set
WOD:
50-40-30-20-10
Double-unders
24-20-16-12-8
Alternating Dumbbell Snatches
Weighted Pull-ups
5 x 5 reps
Increase weight on each set
WOD:
50-40-30-20-10
Double-unders
24-20-16-12-8
Alternating Dumbbell Snatches
Tuesday, June 18, 2019
Wednesday 190619
In 10 minutes find your 1RM Thruster
Then,
For Time:
60 Thrusters (60% of your 1RM)
There is a 7 toes to bar penalty each time you put the bar down.
Then,
For Time:
60 Thrusters (60% of your 1RM)
There is a 7 toes to bar penalty each time you put the bar down.
Monday, June 17, 2019
Tuesday 190618
For Time:
10 Handstand push-ups
20 Pull-ups
30 Medicine ball cleans (men 20lb/women 14lb)
40 AbMat sit-ups
50 Double-unders
40 AbMat sit-ups
30 Medicine ball cleans
20 Pull-ups
10 Handstand push-ups
10 Handstand push-ups
20 Pull-ups
30 Medicine ball cleans (men 20lb/women 14lb)
40 AbMat sit-ups
50 Double-unders
40 AbMat sit-ups
30 Medicine ball cleans
20 Pull-ups
10 Handstand push-ups
Sunday, June 16, 2019
Monday 190617
Three rounds for time:
Run 400 meters
15 Dead-lifts (men 225lbs/women 155lbs)
12 Lateral jump over bar burpees
Run 400 meters
15 Dead-lifts (men 225lbs/women 155lbs)
12 Lateral jump over bar burpees
Saturday, June 15, 2019
Friday, June 14, 2019
Thursday, June 13, 2019
Wednesday, June 12, 2019
Tuesday, June 11, 2019
Wednesday 190612
Strength:
15 minutes to establish a 1 RM Strict Weighted Pull-up
WOD:
10 x 100 Meter Sprint Rows
Rest 1 Minute Between Efforts
15 minutes to establish a 1 RM Strict Weighted Pull-up
WOD:
10 x 100 Meter Sprint Rows
Rest 1 Minute Between Efforts
Monday, June 10, 2019
Tuesday 190611
Strength:
15 minutes to work up to a heavy Squat Snatch
WOD:
“Jeremy”
21-15-9 Rep rounds for time:
Overhead Squat (95/65)
Burpees
15 minutes to work up to a heavy Squat Snatch
WOD:
“Jeremy”
21-15-9 Rep rounds for time:
Overhead Squat (95/65)
Burpees
Sunday, June 9, 2019
Monday 190610
For Time:
Air Bike 1000 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Air Bike 1000 Meters
15 Hang Squat Cleans
15 Ring Dips
Air Bike 1000 Meters
9 Dead-lifts (225/155)
9 Handstand Push-ups
Air Bike 1000 Meters
21 Kettlebell Swings (70/55)
21 Pull-ups
Air Bike 1000 Meters
15 Hang Squat Cleans
15 Ring Dips
Air Bike 1000 Meters
9 Dead-lifts (225/155)
9 Handstand Push-ups
Saturday, June 8, 2019
Friday, June 7, 2019
Saturday 190608
"Roadwork"
4 minutes to complete:
Run 400 Meters
Max Rep Burpees
4 minutes to complete:
Run 400 Meters
Max Rep Pull-ups
4 minutes to complete:
Run 400 Meters
Max Rep Air Squats
4 minutes to complete:
Run 400 Meters
Max Rep Handstand Push-ups
4 minutes to complete:
Run 400 Meters
Max Rep Medicine Ball Sit-ups(men 20lb/women 14lb)
4 minutes to complete:
Run 400 Meters
Max Rep Burpees
4 minutes to complete:
Run 400 Meters
Max Rep Pull-ups
4 minutes to complete:
Run 400 Meters
Max Rep Air Squats
4 minutes to complete:
Run 400 Meters
Max Rep Handstand Push-ups
4 minutes to complete:
Run 400 Meters
Max Rep Medicine Ball Sit-ups(men 20lb/women 14lb)
Thursday, June 6, 2019
Wednesday, June 5, 2019
Thursday 190606
Strength:
Dead-lift
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
7 Minute AMRAP
6 Pull-ups
5 Burpees
4 Hang Power Cleans (115/75)
3 Thrusters (115/75)
Dead-lift
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
7 Minute AMRAP
6 Pull-ups
5 Burpees
4 Hang Power Cleans (115/75)
3 Thrusters (115/75)
Tuesday, June 4, 2019
Wednesday 190605
3 Rounds For Time:
100 Meter Farmers Carry (2- 50lb DBs/2-35lb DBs)
15 Ring Dips
30 AbMat Sit-ups
3 Rope Climbs
100 Meter Farmers Carry (2- 50lb DBs/2-35lb DBs)
15 Ring Dips
30 AbMat Sit-ups
3 Rope Climbs
Monday, June 3, 2019
Tuesday 190604
Strength:
Shoulder Press
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
21-15-9 Rep Rounds For Time:
Kettlebell Swings (55/35)
Push-ups
Kettlebell Box Step-ups (55/35)
Shoulder Press
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
1 x 3 reps @ 85%
WOD:
21-15-9 Rep Rounds For Time:
Kettlebell Swings (55/35)
Push-ups
Kettlebell Box Step-ups (55/35)
Sunday, June 2, 2019
Monday 190603
Strength:
Back Squat
2 x 5 reps @ 75%
2 x 5 reps @ 80%
1 x 5 reps @ 85%
1 x 3 reps @ 90%
WOD:
9 Minute AMRAP:
10 Wall Balls (20/14)
20 Double-unders
Back Squat
2 x 5 reps @ 75%
2 x 5 reps @ 80%
1 x 5 reps @ 85%
1 x 3 reps @ 90%
WOD:
9 Minute AMRAP:
10 Wall Balls (20/14)
20 Double-unders
Saturday, June 1, 2019
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