Thursday 06/04
WOD - 16 min AMRAP
15/12 Cal Row
12 KB Swings (53/36)
9 Burpees
2 Rope Climbs
Post WOD - 5 Rounds
Double KB Holds
:20 Farmers carry hold
:20 Front rack hold
:20 Overhead hold
1:00 Rest
Wednesday 06/03
Strength - Every 2:00 x 6 Sets
5-5-3-3-2-2 Deadlifts
Tap & Go sets - build based off feel
WOD - 6 RFT
15 Wallballs (20/14)
30 DU
Tuesday 06/02
Body Armor - Alt OTM x 4 RDS
50 ft Handstand walk / practice / :30 hold against wall or plank / 100 ft bear crawl
10 Paloff press each side
150 ft pizza plate carry
WOD - For Time
400m Run
30 Pull ups
400m Run
10 Wallwalks
400m Run
30 Pull ups
400m Run
Monday 06/01
We can’t believe it’s already June! We’re just about a month and a half away from our anniversary party! Save the date, we hope you can make it !
Strength - Every 2:00 x 6 Sets
2 Front Squats
Build based off feel
Begin ~ 70% of 1RM
WOD - 3:00 AMRAP + 3:00 Rest x 4
21 Sit ups
15 Box Jump Overs (24/20)
9 Cleans (135/95)
Pick up where you left off
Friday 05/29
Strength Day
Part 1 - Every 2:00
7 x 5 Back Squats
@ 70-75% of 1RM
Part 2 - Every 90s x 10 Sets
Sets 1-5 = 1 Clean + 1 Hang Clean
Sets 6-10 = 1 Clean
Build based off feel