Saturday, June 24th, 2017

June 23, 2017

Partner wod:
Alternate every 10 reps/calories
100-90-80-70-60-50-40-30-20-10

Row (Calories)
Burpees

(35 min cap)

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Friday, June 23rd, 2017

June 22, 2017

Core Work
4 round tabata (8 Min)
(rotate through the movements)
L Sit
Plank
V Ups
Superman

10 rounds for time: (25 min timecap)
10 thrusters (95/65)
10 burpees

Rx+/Competitors:
Double arm KB thrusters (2x 53/35)
Burpees to a 45# plate

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Thursday, June 22nd, 2017

June 21, 2017

Overhead squat (3-3-3) with a 3 second pause in bottom.

12-9-6-3

Power Cleans (155/105)
Push Press (155/105)
OHS (155/105)
Back Squat (155/105)

*No Racks

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Wednesday, June 21st, 2017

June 20, 2017

3 rounds for time

Row 800m
70 Double Unders
6 Ring Muscle Ups
50 Kettlebell Swings 53/35

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Monday, June 19th, 2017

June 18, 2017

Tabata (8x 20sec work/10sec rest = 4min total)

HSPUs
2min rest/transition/setup
Pistol

Fight Gone Bad Style - 1min Max Reps at each exercise:

3 Rounds:
Burpees
T2B
Box Jumps 24/20
Ring Dips
Pull Up

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Sunday, June 18th, 2017

June 17, 2017

Happy Father's Day to all of the wonderful Dad's out there!

Nutts

For time:
10 HSPUs
15 Deadlift 250/175
25 Box jumps, 30/24
50 Pull-ups
100 Wallball 20/14, 10/9
200 Double Unders
400m Run w/ plate 45/35

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Saturday, June 17th, 2016

June 16, 2017

Partner

For Time:

1000 m Row
200 Double Unders
100 Bench (135/95)
100 Power Snatch (95/65)
100 Goblet Squats (70/53)
200 Double Unders
1000m Row

All reps split between partners.
One works while one rests.

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Friday, June 16th, 2017

June 15, 2017

For Time:

10 Cal Row
20 Box Jumps 24/20
30 Power snatch 95/65
40 Double Unders
50 Wall Balls 20/14 10/9
40 Double Unders
30 Power Snatch
20 Box Jumps
10 Cal Row

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Thursday, June 15th, 2017

June 14, 2017

Front Squat 5-5-5 (1 ¼ rep)

21-18-15-12-9-6-3

Thruster 45/35
Pull Ups

RX+ 75/55
C2B

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Wednesday, June 14th, 2017

June 13, 2017

5 Rounds for Time:

500m Row
400m Run

*Med Ball Carry on Run 20/14

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Tuesday, June 13th, 2017

June 12, 2017

Snatch Balance w/ 2count pause @ bottom 5-5-5
(use 1RM Snatch for %’s)

For Time:
5-10-15-10-5

Push Press 135/95
Bar Facing Burpees
50 Double Unders

RX+: 155/105
RX++: 185/125

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Monday, June 12th, 2017

June 11, 2017

For Time

40 OH Stationary Lunges 95/65
800m Run
40 Box Jumps 24/20
800m Run
40 OH Stationary Lunges 95/65

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Sunday, June 11th, 2017

June 10, 2017

Hotshot 19

6 RFT
30 Air Squats
19 Power Clean 135/95
7 Strict Pull-ups
Run 400 meters

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Saturday, June 10th, 2017

June 9, 2017

Partner WOD

AMRAP 25 min: One partner works, one rests; both complete each movement before moving to the next.

40-yard 1-Arm KB Carry – Right Side
15 KB Swing 53/35
40-yard 1-Arm KB Carry – Left Side
10 KB Goblet reverse lunge

RX+

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Friday, June 9th, 2017

June 8, 2017

EMOM 20 min
Even: 2 clean pulls
Odd: 1 Hang power clean

SHORT <12 METCON
10 rounds for distance
Row 1:00/:30r

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Thursday, June 8th, 2017

June 7, 2017

(Lift) 5-5-5

Back Squat
65%, 75%, 85%

AMRAP 15 min
15 sit-ups
10 Push Press, 50% BW
200m run

S1: 10 s-u, 7 PP, 100m run/row
RX+: GHD, 70% BW

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Wednesday, June 7th, 2017

June 6, 2017

2 rounds:
21-15-9
Kettlebell Snatch 53/35; L+R=2
Burpees
**Rest 5 minutes between rounds.

S1: KB clean or 1-arm swing
S2: 15-12-9, KB clean or Russian swing
RX+: L+R=1

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Tuesday, June 6th, 2017

June 5, 2017

(Lift) 5-5-5
Bench Press
65%, 75%, 85%

HIGH SKILL -- Muscle-up
EMOM 15 min
See details...

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Monday, June 5th, 2017

June 4, 2017

EMOM 10 min
5-10 Burpees

EMOM 10 min
Chin over bar L-sit

EMOM 10 min
2 Turkish get ups

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