June 22, 2018

Warm up:
200m run
:45sec Med Ball Pec Walk
8/8 Lateral Med Ball throw
10 Hollow rocks
X2

Strength:
5 Weighted Pull up
Rest 1min
5 DB Bench Press @3011
Rest 1min
X4

WOD:
:30sec Sled Push
:30sec rest
X5
Rest 1min
:30sec Russian KB swings
:30sec rest
X5
Rest 1min
:30sec DU’s
:30sec rest
X5
Rest 1min
:30sec Slam ball over shoulder
:30sec rest
X5

June 21, 2018

Warm up:
3min easy row
PVC warm up: Pass Throughs, around the world both ways, 1 time through DT
Banded Hip flexor stretch
Banded Lat stretch

Skill:
12 Tall kneeling Hip hinge banded
Rest 1min
7/7 Half kneeling curl into press
Rest 1min
X4

“DT”
12 Deadlifts 155/105
9 Hang Power Clean
6 Push Jerk
x5

June 20, 2018

Warm up:
3min Foam roll
Dynamic Warm up: high knees, butt kicks…
10 Push ups
10 V-ups
10 Kb swings
X2

Strength:
5 Weighted Dips @1011
Rest 1min
7/7 Box Step up with weight on back 18” or shorter, medium -hvy with a clean step through
Rest 1min
X5

WOD:
40 Wall Balls
20 Pull ups
50 DUs
20 Pull ups
40 Wall Balls

June 19, 2018

Warm up:
2min easy row
8/8 Powell Raise
8 Front Plate raise
8 Kb swings
:20 sec HS hold
X2

Strength:
8 Press @2011
Rest 1min
8 Ring Row @1110
Rest 1min
X4

10 Power Clean AFAP (135/95) or a weight UB
Rest 90sec
250/200m row
REST 90sec
x4

Cool Down:
7/7 Standing Pallof Press @1214
x3

June 18, 2018

Warm up:
400m run
Cossack Stretch
20/20 Jane Fonda’s
10 Reverse Lunge In place
10 Push ups
X2

Strength:
8/8 Single leg KB RDL
Back Squat
5-4-3-2, increase each set
Rest 2min
4sets

18min AMRAP
30’ SA DB OH lunge 35/25#s (weak hand)
30’ SA DB OH lunge 35/25#s (strong hand)
10 T2B
10/10 SA DB Clean and Push Press 35/25#s
50 Single Jump rope

June 15, 2018

Warm up:
400m run
1min Med ball pec walk 14/10
8/8 Powell Raise
8 KB swings
x2

Close Grip Bench
10-8-6-4-2
After each set 20 sit ups
Rest 2min

100m Farmers Carry 53/35#
4 Stone to shoulder
Sled Push Down HEAVY
10 DB thruster 40/30
4rds NFT