July 9, 2019

Warm up:
Banded Hip Flexor Stretch
Dynamic Warm up

12 minute EOMOM
Even: 5 Power Snatch
Odd: :30sec Max DUs

WOD:
1000m Row
20 Pull ups
30 Box Jumps 24/20
30 Burpees
20 Pull ups
1000m Row

June 26, 2019

Warm Up:
400m
10 Inch Worm
10 KB Deadlift
10 Squats
OH carry down, switch back
x2

Strength:
5×5 Deadlifts
*2 walk walks after each set*

WOD:
Buy In: 30 wall balls
20 DB Step Overs 35/20 20”/18” box
10 T2B
20 DB Push Press
10 Ball Over Shoulder 50/30
30 DUs
x4
Buy Out: 800m

June 25, 2019

Warm Up:
200m
8/8 Elbow on Knee Rotations
10 Hip Extensions
8 KBS
x2

Strength:
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
x7
Start at 65% of Power Clean 1RM

WOD:
15-12-9-6-3
Deadlifts 225/135
Box Jumps
Pullups

June 24, 2019

Warm up:
3 min Assault Bike
Hip Flexor Stretch
15/15 Jane Fondas
8 Ring Rows
10 Squat Jumps
x2

Strength:
8 Back Squats at 60%
5 Weighted Strict Pullups
Rest 90 sec
x3

WOD:
400m
25 Walking Lunges
15 Pushups
x4

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*