Wednesday 06/07
Strength- Every 90s x 6 Sets
3 Push Press
Build based off feel
WOD- For Time
5 Rounds
3 Push Press (115/85)
3 Front Squats
3 Box Jumps (30/24)
100 DU
5 Rounds
3 PP
3 FS
3 BJ
100 DU
5 Rounds
3 PP
3 FS
3 BJ
Tuesday 06/06
Strength- OTM x 12 mins
1 Power Snatch
Build based off feel
WOD- For Time
5 Rounds
10 Power Snatch (115/85)
6 Lateral Burpees
800m Run
5 Rounds
10 T2B
6 Lateral Burpees
Monday 06/05
Strength- Every 2:00 x 6 Sets
5-5-3-3-1-1 Deadlifts
Build based off feel
WOD- 3:00 AMRAP + 1:00 Rest x 5 Rounds
30 Wallballs (20/14)
Max Cal Row/Ski/Bike
Friday 06/02
Friendly reminder as the summer heat is kicking in… stay hydrated! Morning, noon, and night. We suggest drinking half your body weight in ounces of water per day.
Strength day
Part 1- Back Squats
10 x 3 @ 80-85% of 1RM
Part 2- Clean & Jerk
Every 90s x 10 sets
Sets 1-5 = 2 Cleans + 2 Jerks
Sets 6-10 = 1 Clean & Jerk
Thursday 06/01
HELLO JUNE!!!!
WOD- 6RFT
50 ft Handstand Walk
100m Farmers Carry (KB 53s/36s)
200m Run
Post WOD Strength- NFT
40 Strict pull ups
Every 10 reps switch grip