June 21, 2019

Warm up:
400m run
Contralateral Carry Down switch back
8 Russian KB swings
:30sec Plank
X2

Strength:
4 Stone To Shoulder
Sled Push Down back
Rest 90sec-2min
X4

WOD:
5 Power Cleans 135/95
Front Rack weighted carry down mats 135/95
10 Pull ups
10 Cal Row
x7

June 20, 2019

Dynamic Warm up

Endurance:
800m run
REST 4min
800m run

WOD:
30 Clusters 95/65
40 T2B
60 Burpees
*Break up any way you want*

June 19, 2019

Warm up:
2min easy row
1min Med ball Pec Walk
X1
15 External Oblique Opener
8/8 KB suitcase DL
10 Push ups
X2

Bench Press
8-8-6-6

WOD:
15 Deadlift 225/135
30 Wall Balls
10 Deadlift
20 Wall Balls
5 Deadlift
10 Wall Balls

June 18, 2019

Warm up:
2min jump rope
8 Russian KB swings
8 Ring Rows
10 Air Sqts
X2

Strength:
2 Hang Power Clean
X8 Rest 75sec

WOD:
9/9 DB Snatch 35/25
15 Pull ups
21 DUs
x4

June 17, 2019

Warm up:
400m run
Samson stretch
X1
10/10 Lateral Band Walk
8/8 Single Leg hip ext
10 Air Sqts
X2

Strength:
10 Back Squats
Rest 90sec
7/7 SA DB Press
Rest 90sec
X3

10 min AMRAP
Down OH Walking Lunges 45/25
Bear Crawl Back
12 T2B

Cool Down:
45sec RT Plank
45sec LT Plank
REST 1min
X3

June 14, 2019

Warm up:
2min Jump rope
5 Inchworms
8 OHS PVC
8 Muscle Snatch PVC-Bar

10min EMOM
0min-4min: 4 Hang Power Snatch
5min- 7min: 3 Hang Power Snatch (increase wt)
8min-9min: 2 Hang Power Snatch (increase wt)

WOD:
15 OHS 75/55
400m run
X4

Cool Down:
DB Curls
10-8-8-6
GHD Sit ups
10-10-10-10
Rest as needed between sets

June 13, 2019

Warm up:
400m run
15/15 Clamshell
8/8 Elbow on knee external rotation
8/8 Side Plank Rotation
X2

Strength:
8 Goodmornings
Rest 1min
10 Bench Press
Rest 1min
X4

WOD:
5 C2B Pull ups
10 Deadlifts 245#/155#
15 HR Push ups
20 Wall Balls
X3

June 12, 2019

Warm up:
2min row
10 Bird-Dogs
8 DB Thrusters
8/8 Powell Raise
X2

10min EOMOM
E: 2 Power Cleans @85%
O: :30sec DUs

WOD:
5 Thrusters 135/95
10 Box Jumps
200m run
x5

June 11, 2019

Warm up:
Dynamic Warm up
3 Wall Walks
8/8 SA KB Front Rack Reverse Lunge
8 Hollow Rocks
X2

Endurance:
400m run
Rest 2min
X4

WOD:
Shoulder 2 OH 115/75
Burpee over Bar
21-15-9

June 10, 2019

Warm up:
400m run
Banded Hip stretch
X1
15 External Oblique Opener
KB front rack walk down back (hips underneath shoulders back)
8 Ring Rows
X2

Strength:
15 Back Squats
Rest 90sec
8/8 KB Row
Rest 90sec
X3

WOD:
Front Squats 115/75
Pull ups
Russian KBS 70/53
10-9-8-7-6-5-4-3-2-1