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Thursday – June 19



Part 1:

15 Minutes to find:

1 Rep Max Clean (Power or squat)

*Keep the heavy single reps to under 10 total

Part 2:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (60-70% of highest weight from above)

Run 200 M between rounds

*WOD ends with the final clean

Wednesday – June 18

3 Rounds

For Max Reps

3 Minutes: Max Calorie Row

2 Minutes Rest

2 Minutes: Max Sit Ups

2 Minutes Rest

1 Minute: Max Jumping Lunges

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ALL:  Lets view this one as active recovery, especially if you worked out one or both of the past two days.  Intensity level should not go above 80-85% on any of these movements.  This 90+ degree heat may take some time for your body to get used to.  Stay hydrated…you’ll be sweating a lot more than you are used to.  We have a big WOD on Thursday that I want all of you there for…so if you feel the need for a day off coming up, use it today.


Tuesday – June 17


Part 1:

For Time:

30 Burpee Box Jump Overs (24/20)

5 Minute Cap

Part 2:

6 Sets

1 Split Jerk 

*This can turn in to 6 sets of 2 or 3 split jerks if this is the first time doing the movement.  You can use it to work on the skill of getting under the bar and landing with proper foot positioning and balance.

Part 3:

EMOM – 14 Minutes

Odd: 3 Shoulder Press from ground (50-60% of highest weight from Part 2)

Even: Max Double Unders 


Monday – June 16

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Part 1:

Front Squat

5-3-1-5-3-1-1-1

Rest 2 Minutes, Then

1 set of max reps at 70-75% of highest weight from above

*About 60-90 seconds between sets

*About 2 minutes between the final 3 sets

Part 2:

8 Minute AMRAP

15 Deficit Push Ups

10 Ring Rows

200 M run

Saturday – June 14



For Time:

4 Rounds

400 M Run

5 Strict Press 

5 Bar Facing Burpees

5 Push Press

5 Bar Facing Burpees

5  Push Jerk

25 Wall Balls

*Weight should be based on your Shoulder Press numbers.  A set of 5 should be challenging, but doable.  

*30 Minute Cap

Friday – June 13



2 Rounds 

50 Calorie Row

40 Toes to Bar

30 Deadlifts (225/135)

20 Handstand Push Ups

10 Med Ball Leg Raises (20/14)

5 Minute Rest

Thursday – June 12


Part 1:

3 Sets

5 Bear Complex

*The Complex will be (without dropping the bar):

-Power Clean

-Front Squat

-Push Jerk

-Back Squat

-Rack Jerk

*Try to get all 5 Complexes done without dropping the bar

*Increase weight each set if the comfort level is there

Part 2:

7 Minute AMRAP

10 Goblet Squats

10 Hand Release Push Ups

10 Barbell Rows (95/65)

Wednesday – June 11



4 Rounds

:45 Second Stations/:15 Seconds Transition

Box Jumps (30/24)

Russian KB Swings (53/35)

Burpees

Row (Calories)

REST


Tuesday – June 10



Part 1:

5 Rounds

Run 200 M

Rest 1 Minute

Part 2:

12 Minute AMRAP

8 Alternating Reverse Lunges (95/65 – Back Rack)

8 Pull Ups

20 Double Unders

*Bar must begin on ground

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All:  If you scale pull ups, I encourage you to give strict ring rows a shot at least every 2-3 weeks.  It will develop your pulling strength more than using a band.