Week of June 17, 2019

IMG_BBE987F91B33-1.jpeg

Monday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal Row

Odd- 8 Wall Balls + 4 Burpee

Strength:  EMOM for 10 Min

2 Hang Power Snatch, same weight for all 10 rounds

WOD

 6 Rounds For Time:

    200m Run 

    5 Muscle Ups

    30 DUs 

    *Mod for MU is 10 C2B Pull ups 

*18 Min Cap

*Sub 15 Burpee for run if it’s raining  

Extra Credit

 100,75, or 50 Bar Dips in as few sets as possible 


Tuesday

Warm Up / Mobility:  Group Warm Up

Strength:  Front Squat

    10-7-5-3-5-7-10

     *Every 3 min complete a new set

     *Add weight until your set of 3, then drop weight each set after

    *Record total weight moved

WOD

For Time:

60-40-20

Cal row / Bike

Wall Ball (20m/14w)

*Row 60, Bike 40, Row 20

*18 min time cap

Extra Credit

3 x 60 sec. plank holds 


HIITuesday (6:30pm)

10 Rounds Rolling - Keep Score

WOD

Complete for Time 22 min cap

100 Wall Balls

80 Walking Lunges with Medball OH

60 KBS

40 Pullups

20 Burpee

*Every 2 min starting at 3-2-1-GO complete 3 devils press 


Wednesday

Warm Up / Mobility:  3 Rounds 10 Pushups, 10 Cal Bike

Strength:  Jerk

    *Work up to a heavy single split or push jerk

WOD

AMRAP in 8 min.

3 Power clean & jerk (135m/95w)

3 T2B

6 Power clean & jerk

6 T2B

... continue adding 3 reps each round

*Rx+ 165/105 

Extra Credit

3 x 20 Dmbl curls + 20 reverse dmbl flys

 


HIIThursday (6:30pm)

 Bike Battle

WOD

 With a Partner

3 Rounds for Time (30 min Cap)

20 Synchronized Sit-ups

20 KBHP

20 Synchronized  Wall Balls

20 Pull-ups

20 Synchronized Burpee

20 Dmbl Snatch

20 Synchronized Goblet Squats

 


Friday

Warm Up / Mobility:  5 Rounds Rowling with 5 Burpee after each round

Strength:  Bench Press

    10-7-5-3-5-7-10

     *Every 3 min complete a new set

     *Add weight until your set of 3, then drop weight each set after

     *Record total weight moved

WOD

For Time

400m Run

30 HSPU

400m Run

30 Thrusters (95m/65w)

400m Run

30 Dips

400m Run

30 Power Snatch (95m/55w)

*25 min. time cap 

 

Extra Credit

Foam Roll / Lax Ball

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

30 Min AMRAP

60 T2B

50 Hang Power Cleans 115/75

50 Pull ups

40 S2OH 135/95

40 Bar Over Burpees

30 Front squats 155/105

30 Bar Over Burpee

20 Power Cleans 185/125

*Record time to complete 1 round and AMRAP