Thursday 06/08

WOD- 5RFT

• 35 Sit ups

• 3 Rope Climbs

• 25/20 Cal Row

• 20 DB Snatch (50/35)

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