Friday 6/30

Wod

For Time 

75 dumbbell thruster 50/35

** everytime you stop doing thrusters, perform a 1 min plank hold before resuming your march to 75 thrusters 

 

Thursday 6/29

Wod

Amrap 18

200m run

12 power clean 115/80

6 muscle ups

For the muscle ups today, no scaling to bar muscle ups.. the scaled option will be 12 ring rows and 12 dips, either on a box or on the rings 

 

Wednesday 6/28

Wod

Emom x 10

A. 3 wall walk

B. 20 abmat sit up

Emom x 12

A. 5 deadlift 83%

B. 5 bench press

 

Tuesday 6/27

Partner WOD

Amrap 10

12 snatch 135/95

15 chest to bar pull ups

Partners will alternate back and forth until each partner has completed the prescribed reps 

For snatch, power or squat, partners will alternate every 3 reps. They can be tng or singles but one partner must complete 3 reps before the next partner can go.

For chest to bar pull ups, scale to regular pull ups if needed, the same rules except partners will alternate every 5 reps.

 

Monday 6/26

"The Ghost"

6 rounds

1 min - calorie row

1 min - target burpee

1 min - double under

1 min - rest 

Score is total reps

 

Friday 6/23

Wod

Inspired by Mikey Adams

Amrap 20

5 BarMu

10 Hspu 

15 High Box Jump

Scaling options today

For BarMu - 10 c2b or 10 regular pull ups

For Hspu - DB strict press

 

Thursday 6/22

Tropical Storm Thursday??

Wod

For Time

Barbell 95/65

20 Thruster

20 Sumo deadlift high pull

20 Push jerk

20 Hang power clean

20 Front squat

10 min time cap!! Don't get caught with a weight you can't move efficiently!!

 

Wednesday 6/21

Tropical Storm Wednesday 

5 RFT

3 bench press (pick weight)

8 strict pull ups

Rest 2 min

Then

21-15-9 ( not for Time)

Ring row

Toe to kettlebell

Then

Tabata

Hollow hold

Arch hold

 

Tuesday 6/20

Wod

3 RFT

50 double unders

20 bar facing burpees

10 squat cleans 205/145

Scale the weight to something heavy but that you can also move through 

 

Monday 6/19

Amrap 17

50 cal row

50 wall ball 20/14

50 shoulder to overhead 115/75

 

Friday 6/16

Wod

3 RFT 

400m run 

15 ohs 115/80

15 push ups

 

Thursday 6/15

"Bring a Friend Day"

6 RFT 

12 KB snatch

25' single arm overhead walking lunge

Each partner will complete 6 rounds

Do three rounds for each arm

 

Wednesday 6/14

4 RFT 

200m run

15 burpee

15 pull ups

 

Tuesday 6/13

Wod

5 rounds for reps

1 min: box jumps 24/20

1 min: wallballs 20/14

1 min: calorie row

1 min rest 

This is for total reps today, work the whole minute!!

 

Monday

Strength

Power Snatch 1-1-1-1-1

Wod

Power Snatch

Emom x 15

Min 1 - 5: 10 tng power snatch

Min 6 - 10: 5 tng power snatch

Min 11 - 15: 3 tng power snatch

Focus your form and technique over anything

For the emom, increase weight as the reps get lower

 

Friday 6/9

Wod 

21-15-9

Dumbbell hang squat clean 50/35

Handstand push up (sub 8-6-4 wall walk)

 

Thursday 6/8

Partner WOD

Amrap 20

12/10 Row calories 

3 Heavy tire flip 

One partner completes a full round and then the next partner completes a full round

 

Wednesday 6/7

Strength / Skill

Strict pull up 5 x 5-10

Ring push up 5 x 5-10

Wod

Amrap 7

14 dumbbell single arm shoulder to overhead 50/35

30 double unders

 

Tuesday 6/6

Wod

5 rounds

1 min: power snatch 75/55

Rest 15 sec

1 min: T2B

Rest 15 sec

1 min: thruster 75/55

Rest 15 sec

1 min: sled push/pull

Rest 90 sec

Score is the least amount of reps for any round in each exercise

Monday 6/5

Wod

Find a heavy single 

Clean and Jerk

And

Clean

Start working toward a heavy single rep clean and jerk then if you can, go heavier and find a heavy clean.  This doesn't mean max, if it's there go get it, otherwise find something heavy!

 

Friday 6/2

Partner Wod

3 RFT 

400 m run

20 DB front rack lunge 50/35

10 DB clean and jerk 50/35

Run together

Alternate the lunges 10 steps at a time

Alternate every 5 clean and jerks

Each will complete 3 total rounds