WODs 230625 - 230701

 6/25-7/1

Monday

Strength

15 minutes to work up to a heavy Squat Clean Thruster

WOD

21-15-9 Rep rounds for time

Squat Clean Thruster @ 60%

Toes To Bar

Tuesday

4 rounds, 4 mins each, for max reps of:

Run 200 m

25 Kettlebell Swings (55/35)

Max Reps Hand Release Push-ups in the remaining time

Rest 1 min between each round.

Wednesday

‘Christine’

3 Rounds For Time

Row 500 Meters

12 Body Weight Dead-lifts

21 Box Jumps (24/20)

Thursday

20 minute AMRAP

10 Pull-ups

10 Handstand Push-ups

10 Back Squats (135/95)

Friday

Marguerita

50 reps for time of:
Burpee/Push-up/Jumping Jack/Sit-up/Handstand

Saturday

05 YHTLIF

50 Double-unders

50 Burpees

50 Wall Balls (20/14)

50 Back Extensions

50 Push Press (45/35)

50 Knees To Elbows

50 Walking Lunge Steps

50 Kettlebell Swings (35/25)

50 Jumping Pull-ups

50 Box Jumps (24/20)

WODs 230618 - 230624

 6/18-6/24

Monday

21-15-9 Rep rounds for time

Power Cleans (135/95)

Box Jumps (24/20)

Wall Balls (20/14)

Tuesday

4 Rounds For Time

Row 500 Meters

12 Dead-lift (225/155)

12 DB Push Press (pick weight)

Wednesday

Strength

Bench Press

5 x 5 reps

Increase weight on each set

WOD

For Time

15-12-9-6

Strict Pull-ups

30-24-18-12

Push-ups

Run 200 Meters at the end of each round

Thursday

3 Rounds For Time

25 Wall Balls (20/14)

10 Devils Press (pick weight)

50 Double-unders

Friday

4 Rounds For Time

20 Kettlebell Swing (55/35)

25 Ft KB Front Rack Walking Lunge

15 Toes To Bar

25 Ft KB Front Rack Walking Lunge

Saturday

5 Rounds For Time

5 Pull-ups

10 Push-ups

15 Wall Balls (20/14)

5 Clean & Jerks (155/105)

WODs 230611 - 230617

 6/11-6/17

Monday

3 Rounds For Time

50 Double-unders

25 Shoulder-to-Overheads, 95/65 lbs

25 Toes-to-bars

Tuesday

4 Rounds For Time

10 Back Squats (185/125)

20 Push-ups

Run 200 Meters

Wednesday

5 Rounds For Time

3 Wall Walks

15 Russian Kettlebell Swings (70/55)

Row 15 Calories

Thursday

For Time

25- 20-15-10-5

Pull-ups

25-20-15-10-5

Burpees

5-4-3-2-1

Snatch (135/95)

Friday

5 cycles - 3 minute AMRAPs

3 Power Cleans (175/115)

10 Ring Push-ups

Run 100 Meters

Rest 1 minute between each cycle

For each cycle, restart the AMRAP

Saturday

‘Holbrook’

10 rounds, each round for time, of:

5 Thrustes (115/75)

10 Pull-ups

Sprint, 100 m

Rest 1 min between each round.

WODs 230604 - 230610

 6/4-6/10

Monday

5 Rounds For Time

7 Hang Squat Clean & Jerks (115/85)

10 Ring Dips

Tuesday

20 minute AMRAP

8 Overhead Squats (115/75)

8 Chest-to-bar Pull-ups

8 Burpee Box Jumps (24/20)

Wednesday

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

Dead-Lift (205/125) scaled (185/105)

DB Floor Press (pick weight)

Power Clean (135/95) scaled (115/75)

Thursday

For time:

3 rounds

7 Hang Power Snatches (95/65)

10 Sit-ups

-- then --

100 Double Unders

-- then --

3 rounds

7 Hang Squat Snatches (95/65)

10 Toes-to-bars

Friday

30-20-10 Rep rounds for time

Calorie Row

Wall Balls (20/14)

Burpees

Saturday

‘Jack’

20 minute AMRAP

10 Push press (115/85)

10 Kettlebell Swings (55/35)

10 Box jumps (24/20)