Week of June 24, 2019

Monday

Warm Up / Mobility:  2 Rounds

200m Row, 10 Medball clean wallballs

Strength:  Squat Clean Ladder

    10 Cleans (185/135)

    8 Cleans (205/145)

    6 Cleans (225/155)

    4 Cleans (245/165)

    2 Cleans (265/175)

*Partner up, your partner can help you change your weight.

*Will be run in 2 heats

*Mod weight as needed

*10 min time cap

WOD

 5 RFT

    6DL (275/185)

    20 Wall Balls (20/14)

*12 min time cap

Extra Credit

5 attempts at max L-sit hold in rings or parallettes

 


Tuesday

Warm Up / Mobility:  10 cal bike, 10 Pushups, 400m run, 10 pushups

Strength:  Bench Press 5x5

    1 additional set with 50% weight for max reps

*Record best set of 5 and number of reps at 50%

WOD

 3 Rounds for Time

400m Run

    15 Thrusters (95/65)

    15 Pullups 

*18min Time Cap

*Rx+ Thrusters at 115/75 and C2B

Extra Credit

400m Farmers carry for time (53x2/35x2)


HIITuesday (6:30pm)

Teams of 2

400m sprint relay x6 rounds

WOD

 Partner Up - 22 min AMRAP

200m Farmers Carry

10 Synchro burpee

20 Pullups

30 KBS

40 Cal Bike

50 Situps

 


Wednesday

Warm Up / Mobility:  3 Rounds

200m Run, 5 Burpees

Skill- Work on a gymnastics skill (15 min)

WOD

Partner Up

A)  AMRAP in 6 min

    Row alternate every 200m

B) AMRAP in 6 min

    5 Power Snatches (115/85)

    10 Box Jumps (24/20)  {Alt every round}

C) AMRAP in 6 min

    5 HSPU

    10 T2B   {Alt every round}

D) AMRAP in 6 min

    5 Burpees

    10 Goblet Squats (53/35)  {Alt every round}

E) AMRAP in 6 min

    Bike for Cals  {Alt every 10 Cal}

F) AMRAP in 6 min

    10 KB High Pulls (53/35)

    20 Double Unders {Alt every round}

*Record score for A,B,C,D,E, and F  

Extra Credit

Off 

 


HIIThursday (6:30pm)

 EMOM 6 Rounds

Min 1 - 10 Cal Row

Min 2- 8 Burpee

Min 3- 10 Cal Bike

WOD

20 Min AMRAP

20 Box Jump overs

20 Dmbl Snatch

20 KB High Pulls

20 Pushups

20 Wall Balls

20 OH WB Lunges

20 Mtn Climbers

*Alt every 10 reps with you partner

 

 


Friday

Warm Up / Mobility:  Banded Shoulder Mobility

Strength:  Push Press

6 x 2 - Same weight for all 6 sets

-Then drop to 50% for 1 set max reps

WOD

For Time

    50 Double Unders

    15 Crutis P's (95/65)

    50 Double Unders

    50 KBS (53/35)

    50 Double Unders

    15 Curtis P's

    50 Double Unders

*Curtis P = Clean + L+R Lunge + S2OH

*20min time cap

Extra Credit

Accumulate 5 min in a plank hold, 30 seconds between attemps. 

Record number of attempts


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

"Zeus"  Partner up or go solo

Three rounds for time of:

30 Wall Balls (20/14)

30 SDLHP (75/55)

30 Box Jumps (20)

30 Push Press (75/55)

30 Cal Row

30 Push-ups

10 Body Weight Back Squats

*35 min time cap

 

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.