Friday 6/29

Wod - Rx

30-20-10

Dumbbell push press 50/35

T2B

Wod - Scaled

30-20-10

Dumbbell push press (pick weight)

Toe to kettlebell

Thursday 6/28

Wod

12 rounds of 1:30 on and :30 off

Alternate between A and B

A:

15 kettlebell swing

30 double unders

B:

20 wall ball

50m shuttle run

Wednesday 6/27

Weightlifting Wednesday

Back Squat

 5 x 3 climbing

Back Rack Reverse Lunge 

3 x 20 climbing

Tuesday 6/26

Wod - Rx

Every 2 min x 7

200m run

Max Hspu 

Wod - Scaled

Every 2 min x 7

200m run

Max Box Hspu 

Monday 6/25

“Fight Club”

3 rounds

1 min per station, no rest between stations

Thruster 95/65

Power clean 95/65

Box jump over 24/20

Pull ups

Bike/row calories

Rest 1 min

Accumulate as many reps as possible in all three rounds

Friday 6/22

Wod

5 RFT 

Row 300m

Rest 1 min

Run 300m

Rest 1 min

Thursday 6/21

Wod 

5 rounds

Amrap 3 - rest 1 min after each

3 dumbbell power clean

6 push ups

9 dumbbell squats

Wednesday 6/20

Wod - All Levels

Amrap 7

2 wall walks

15 abmat sit ups

Cash Out

4 x 10 strict pull up

Practice ring muscle up transitions after each set

Tuesday 6/19

Wod

3 RFT - Rx

100 double unders

40 wall ball 20/14

20 t2b

3 RFT - Scaled

50 double unders

40 wall ball 14/10

20 hanging knee raise

Monday 6/18

Wod - Rx

Amrap 10

4 power clean 185/135

6 push jerk 185/135

8 bar facing burpee

Push jerks should be unbroken or some in 2 sets

Wod - Scaled

Amrap 10

4 power clean (pick load)

6 push jerk (pick load)

8 bar facing burpee

Pick a challenging weight that allows to be able to do the push jerks either unbroken or in 2 sets

Friday 6/15

Wod

Heavy

Clean & Jerk 

7 x 1

Thursday 6/14

Wod - Rx

Amrap 20

2 rope climbs

20 pistols

40 double unders

Wod - Scaled

Amrap 20

10 strict pull ups - band if necessary 

20 weighted box step ups 30/24

40 double unders

Wednesday 6/13

Wod

Run 1 mile — Fast

Monday 6/12

Strength

3 push press + 1 push jerk

5 sets climbing

Wod - Rx

Amrap 12

10 toe to bar

10 push ups

Wod - Scaled 

Amrap 12

10 toe to kettlebell

10 push ups

Monday 6/11

Wod - Rx

5 RFT

21 cal row

15 box jump 24/20

9 deadlift 205/145

Wod - Scaled

5 RFT 

21 cal row

15 box jump 24/20

9 deadlift 155/105

Friday 6/8

Wod

Amrap 20

Run 400m

40 air squat

20 pull ups

Come to the morning classes and say bye to Mama C!!

Thursday 6/7

Wod

5 RFT 

10 double kettlebell clean and jerk 

50 double unders

Wednesday 6/6

Wod

Every 3 min x 5 sets

3 dead stop deadlift (Pick weight)

Little bit different the way I want these structured.  You will do a full deadlift, with a clean grip, then return it to the ground under control.. meaning it doesn't make a loud sound when it touches the ground.. take you hands off the bar, reset your grip and go again.  All 3 reps will be in the same manner. 

You can go across or stay the same but your starting weight needs to be 80% or more of your 1 rep max

Tuesday 6/5

Wod - Rx

4 rounds

Amrap 2

Max cal row

Rest 20 sec

Amrap 2

Max ring muscle up - Ring muscle up transition 

Rest 20 sec

Wod - Scaled

4 rounds

Amrap 2

Max cal row

Rest 20 sec

Amrap 2

Max pull up and bench dip

Rest 20 sec

Skill mixed with some conditioning.. gotta practice this stuff to get better at this stuff!!

Monday 6/4

Wod - Rx

5 RFT 

200m run

25 thruster 45/35

15 t2b

Wod - Scaled

5 RFT

200m run

15 thruster 45/35

15 hanging knee raises