Friday 6-29-18

W.O.D.
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Thursday 6-28-18

W.O.D.
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
800 Meter Run

*Alternate Runs:
B1 runs 200m
B2 runs 200m
B1 runs 400m
etc...

Wednesday 6-27-18

W.O.D.
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Tuesday 6-26-18

Strength
15:00 to establish a:
3 RM Back Squats

W.O.D.
4 Rounds:
400 Meter Run
50 Air Squats

Monday 6-25-18

W.O.D.
3 Rounds of 1 Minute at Each Station:
Thrusters (95/65)
Power Cleans (95/65)
Box Jump Overs (24/20)
Pull-ups
Bike Calories
Rest

Have multiple heats if not enough bikes
Everyone starts with Thrusters

Friday 6/22/18

W.O.D.
10 Rounds For Time:
5 Chest to Bar Pull-ups
10 “X” Dumbbell Movement (50/35)
15 Ab-mat Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

RX+: Strict C2B Pull-Ups; 70/50

Thursday 6/21/18

W.O.D.
Teams of two
2 Rounds for Time:
21/15-15/12-9/6 calorie Row
200m Front rack KB carry (2 KBs; 53/35)
21/15-15/12-9/6 calorie Bike  (15-10-5 assault bike)
200m Front rack KB carry (2 KBs; 53/35)

partner 1 rows 21/15 cals, then partner 2 rows 21/15 cals, etc...
split front rack carry as needed

Accessory
Not For Time:
30 GHD Sit-Ups
:30 Second L-Sit Hold
20 GHD Sit-Ups
:20 Second L-Sit Hold
10 GHD Sit-Ups
:10 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.

Wednesday 6/20/18

Strength
15:00 to build to a heavy:
3-position power snatch

-high hang
-low hang
-floor

W.O.D.
3 Rounds For Time:
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Tuesday 6/19/18

W.O.D.
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”



1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Accessory
4 Rounds, Not For Time:
1:30 Light Bike or Row
30% of Estimated Max Bar Muscle-Up Set

Monday 6/18/18

W.O.D.
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Friday 6/15/18

Strength
15:00 to build to:
Heavy 3 Front Squat

W.O.D.
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (115/80)
Calorie Row

Thursday 6/14/18

W.O.D.
4 Rounds For Time:
400 Meter Run
4 Ring Muscle-ups (8 burpee ring pull-ups)
40 Double Unders (80 SU)

Accessory
3 Sets:
Max Effort Bench Press (bodyweight/ .75 bodyweight)
Directly into…
Max Effort Push-ups
Rest as needed following push-ups.

Wednesday 6/13/18

Strength
15:00 to build to:
Heavy 3 Sumo Deadlift

W.O.D.
On the 4:00 x 4 Rounds:*
100′ Walking Lunge
15 Deadlifts (185/135)
21/15 Calorie Schwinn Bike/row (15 cal ass. bike)

*Score is slowest round

Tuesday 6/12/18

W.O.D.
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches (70/50)

Accessory
5 rounds not for time:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups

Monday 6/11/18

Strength
12:00 to build to:
Heavy Squat Clean Thruster

W.O.D.
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

Friday 6/8/18

W.O.D.
For Time:
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

Scale presses up to HSPU for athletes who can complete 10+ unbroken HSPU

Thursday 6/7/18

W.O.D.
On the 2:00 x 7 Sets:
36 Double Unders
9 Toes to Bar
3 Power Cleans (165/115)

*score is slowest round

Accessory
Not For Time: 
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts

Wednesday 6/6/18

Strength
In 12:00
Build to Heavy Set of 5
Push Press

W.O.D.
3 Rounds For Time:
30/21 Calorie Row/bike
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Tuesday 7-3-18

W.O.D.
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 Meter Run

Tuesday 6/5/18

W.O.D.
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Burpees
10-8-6-4-2: Deadlifts (275/185)

Accessories
Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings

Monday 6/4/18

Strength
Every 2:00 x 6
Back Squats:
2x8 @ 75%
2x6 @ 80%

W.O.D.
For Time:
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row