Monday 06/26

WOD- For Time

• 100m Run + 25 Sit ups + 25 Overhead squat (95/65)

• 300m Run + 35 Sit ups + 20 OHS (115/85)

• 600m Run + 45 Sit ups + 15 OHS (135/95)

Post WOD Strength- NFT

• 40 Strict pull-ups

• Suggested - switch grip every 10 reps

Friday 06/23

Strength Day

Part 1= Back Squats

• 7 x 5 @ 75% of 1RM

Part 2= Snatch

• Every 90s x 10 Sets

• Sets 1-5 : 1 Snatch + 2 OHS

• Sets 6-10 : 1 Snatch

Thursday 06/22

Strength- Every 90s x 8 Sets

• 3-3-3-3-2-2-2-2 Hang Power Clean

• Build based off feel

WOD- 3RFT

• 500m Row

• 20 DB Hang Clean (50/35) (10ea. side)

• 20 HSPU

Wednesday 06/21

WOD- For Time

28-22-16-10

• Box Jump Overs (24/20)

• Pull ups

• Burpees

Post WOD- Alt OTM x 10

• Even: 15/12 Cal Row

• Odd: :45sec Plank

Tuesday 06/20

Body Armor- 4RNFT

• 15 Banded good mornings

• 50’ Handstand walk

• 10 Paloff press ea. side

• :30 Wall sit

WOD- 5RFT

• 200m Run

• 8 Deadlifts (225/155)

• 100m Run

• 24 Wallballs (20/14)