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WOD

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Monday, June 27th

Posted on by Justin

Thruster 3
- or -
Squat Clean Thruster 3

4 Rounds
21 Wallballs
14 Calorie Row
7 Toes to Bar
- Rx+ 5 Rounds

Extra Credit Work:
Endurance:
1000m Row / rest 4 minutes
750m Row / rest 3 minutes
500m Row / rest 2 minutes
250m Row

Oly/Strength:
Push Jerk + Split Jerk
4 sets @ 80% of 1rm Jerk

Gymnastics:
3 Rounds
10 Candlestick Roll to Pistol
5-10 Tuck Front Lever with Tempo Descent

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This Week’s WODs

Posted on by Justin

Monday, June 27th
Thruster 3

4 Rounds
21 Wallballs
14 Calorie Row
7 Toes to Bar
- Rx+ 5 Rounds

Tuesday, June 28th
Every :60 sec
Power Clean 6×2
Every :90 sec
Power Clean 7×1

AMRAP in 12
3 Power Cleans @ 70% of 1RM
5 Pull-ups
10 Push-ups
15 Sit-ups
- Rx+ 5 Muscle-ups / 10 HSPUs

Wednesday, June 29th
Back Squat 5×5

3 Rounds
20 DB Power snatches, alternating
20 Box Jump on-and-overs
400m Run

Thursday, June 30th
Shoulder Press 5

Partner WOD
Run 1 Mile
Row 2000m
Run 1 Mile

Switch partners every 200m

Friday, July 1st
Hang Power Snatch 5×2
3-pause Power Snatch 5×2
Power Snatch 5×1

“Five x Ten”
AMRAP in 10
10 Hang Power Snatches (75/55)
10 Overhead Squats
10 Power Cleans
10 Front Squats
10 Push Presses
- RX+ 95/65

Saturday, July 2nd

8:30am Class only! In House Comp Day

WOD 1
“Helen”
3 Rounds
400m run
21 KB swings (53/35)
12 pull ups

Scaled: 45/25 and push ups
Rx: 55/35, chin over bar pull ups
Beast Mode: 70/45 and CTB pull ups

WOD 2
10 Burpees
20 power cleans
10 burpees
20 front squats
10 burpees
20 back squats
10 burpees
20 deadlifts
10 burpees

Scaled: 95/65
Rx: 115/80
Beast Mode: 135/95

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Saturday, June 25th

Posted on by Justin

Base / Rx
Deadlift 3

Running Christine
3 Rounds
400m Run
12 Bodyweight Deadlifts
21 Box Jumps

Rx+
Deadlift 4×4 @ 80% w/ 1sec pause below knee

Running Christine
3 Rounds
400m Run
12 Deadlifts (255/175)
21 Box Jumps

Extra Credit Work:
Endurance:
3 Rounds
1 Min Assault Bike / Airdyne SPRINT for Max Calories
- 3 min rest

Oly/Strength:
Hang Power Snatch
5 sets of 7
- fast reps, work on speed & consistency

Gymnastics:
5 Rounds, not for time
Max HSPUs
12 Pistols

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Friday, June 24th

Posted on by Justin

Base / Rx
Rope Climb skill work

Rx+
10 minutes of Bar & Ring Muscle-up practice

4 Rounds
6 x Bench Press
Max unbroken Push-ups
- rest 60 seconds
1 Rope Climb
Max unbroken strict Pull-ups
- rest 60 seconds

Bench Press – Be safe here. Use a weight you can quickly/easily fire out 6 reps with. Then go directly into the max Push-ups.

If you cannot do rope Climbs, simply do the Max Pull-ups. If you’re scaling to a band, use one you can do 5-10 reps with in the first round.

Extra Credit Work:
Endurance:
400m Run / 2 min Rest
800m Run / 3 min Rest
1200m Run / 4 min Rest
800m Run / 3 min Rest
400m Run

Oly/Strength:
OTM 10
Hang Clean @ 70% of 1RM
- don’t go heavier
- Work on pulling under the bar faster / deeper

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Thursday, June 23rd

Posted on by Justin

Paused Front Squat 3
- controlled decent
- 2 sec pause at bottom

Partner WOD
AMRAP in 20
15 Wallballs
200m Run
One Partner completes a full round, while the other rests

Base 14/10
Rx 20/14
Rx+ unbroken 30/20 or 40/30

Extra Credit Work:
Endurance:
Row
4 x 500m Row @ 2k pace
- rest 1 minute between efforts

Oly/Strength:
Overhead Squat 3

Gymnastics:
3 Rounds
15 GHD Sit-ups
15 Back Extentions

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Wednesday, June 22nd

Posted on by Justin

OTM 5×2
Hang Power Cleans
OTM 7×1
Power Clean

Every :60 sec for 10 Rounds
1 Heavy Power Clean
3 Burpees
5 Toes to Bars

500m Row Time Trial

Extra Credit Work:
Endurance:
10 Rounds
200m Sprint
200m Walk

Oly/Strength:
Bench Press 5×5
- heavy, but no spotter needed, be safe

Gymnastics:
3 x Max Strict HSPUs + Max Kipping HSPUs

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Tuesday, June 21st

Posted on by Justin

Base
Push Press 3

Partner WOD
8 Rounds (4 Rounds Each)
250m Row
Plank Hold

Rx / Rx+
Split Jerk 2

Partner WOD
8 Rounds (4 Rounds Each)
250m Row
Double KB Front Rack Hold

Extra Credit Work:
Endurance:
10 Rounds
:30 work / :30 rest
Assault Bike / Airdyne for max calories

Oly/Strength:
Back Squat 3×8 @ 60-65% of 1RM

Gymnastics:
EMOM 10
Odd: 5 STRICT Toes to Bar
Even: 5 Strict Ring Dips (pause at top & Bottom)

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Monday, June 20th

Posted on by Justin

Barbell Glute Bridge 6
- alternated with
Good Morning 10

Base / Rx
AMRAP in 20
10 Pull-ups
10 Push-ups
10 Squats
400m Run

Rx+
AMRAP in 20
10 CTB Pull-ups
10 Handstand Push-ups
10 Pistols
400m Run

Extra Credit Work:
Endurance:
Do the metcon :)

Oly/Strength:
OTM 15
Hang Snatch @ 70% of 1RM
- don’t go heavier
- Work on pulling under the bar faster / deeper

Gymnastics:
AMRAP in 5
Burpee Bar Muscle-ups
- scale to Burpee Pull-ups

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This Week’s WODs

Posted on by Justin

Monday, June 20th
Barbell Glute Bridge 6
- alternated with
Good Morning 10

Base / Rx
AMRAP in 20
10 Pull-ups
10 Push-ups
10 Squats
400m Run

Rx+
AMRAP in 20
10 CTB Pull-ups
10 Handstand Push-ups
10 Pistols
400m Run

Tuesday, June 21st
Base
Push Press 3

Partner WOD
8 Rounds (4 Rounds Each)
250m Row
Plank Hold

Rx / Rx+
Split Jerk 2

Partner WOD
8 Rounds (4 Rounds Each)
250m Row
Double KB Front Rack Hold

Wednesday, June 22nd
OTM 5×2
Hang Power Cleans
OTM 7×1
Power Clean

Every :60 sec for 10 Rounds
1 Heavy Power Clean
3 Burpees
5 Toes to Bars

500m Row Time Trial

Thursday, June 23rd
Paused Front Squat 3
- controlled decent
- 2 sec pause at bottom

Partner WOD
AMRAP in 20
15 Wallballs
200m Run
One Partner completes a full round, while the other rests

Base 14/10
Rx 20/14
Rx+ unbroken 30/20 or 40/30

Friday, June 24th

Base / Rx
Rope Climb skill work

Rx+
10 minutes of Bar & Ring Muscle-up practice

4 Rounds
6 x Bench Press
Max unbroken Push-ups
- rest 60 seconds
1 Rope Climb
Max unbroken strict Pull-ups
- rest 60 seconds

Bench Press – Be safe here. Use a weight you can quickly/easily fire out 6 reps with. Then go directly into the max Push-ups.

If you cannot do rope Climbs, simply do the Max Pull-ups. If you’re scaling to a band, use one you can do 5-10 reps with in the first round.

Saturday, June 25th

Base / Rx
Deadlift 3

Running Christine
3 Rounds
400m Run
12 Bodyweight Deadlifts
21 Box Jumps

Rx+
Deadlift 4×4 @ 80% w/ 1sec pause below knee

Running Christine
3 Rounds
400m Run
12 Deadlifts (255/175)
21 Box Jumps

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Saturday, June 18th

Posted on by Justin

50ft Farmer’s Carry

Partner Karen & Annie
150 Wallballs
- then
50-40-30-20-10
Double-unders
Sit-ups

Extra Credit Work:
Endurance:
4 x 400m run
work:rest 1:1

Oly/Strength:
Strict Press
5×3 @ 90% of 5RM

Gymnastics:
3 Rounds, not for time
15 unbroken Toes to Bar (if less than 15, do 3 x max reps)
15 GHD Sit-ups

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