Saturday 6/15/19

Warm up:

Jog 300m or row 400m, then grab a PVC

5 ea from power position

Snatch pull

Snatch high pul

Muscle snatch

Power snatch

OH squat

5 ea from above the knee hang

Snatch pull

Snatch high pul

Muscle snatch

Power snatch

OH squat

Strength: 15 min EMOM

Hang Power Snatch

*warm up to approx 70%, may increase throughout but do not compromise form or bar speed.

WOD: 3 RFT, 12min cap

10 alternating DB snatches (50/35)

50 ft OH lunges (50/35)

10 alternating DB snatches (50/35)

50 ft OH luges (50/35)

100ft sprint (50ft x 2)

Accessory: 3 x 30 sec ea

Pigeon pose

Supine hip internal rotation

Friday 6/14/19

Warm up: 2 Rounds

6 Slam ball slams

5 Supinated grip ring rows

4 Seal jacks

3 Inch worms

2 Diamond push ups

1 Min bike

Strength: Banded Tempo Bench Press

12 reps, every 90 sec for 18 min @ (4:2:X:2)

WOD: 3-5 Rounds, NFT (each station scored separately)

A) Seated rope sled pull 50 ft

B) 12 sledgehammer swings

C) 8 DB pec flys

D) 60 sec max calorie bike 

Accessory: 3 x 30 sec ea

Child’s pose lat stretch

Shoulder extension stretch

Thursday 6/13/19

Warm up: 2 Rounds

5 Good mornings

5 single leg RDL’s 

10 Big singles

10 fast singles

15 DU’s or 2 x 10 penguin claps

15 Air squats

Strength: 12 min EMOM

Snatch grip halting DL with 3 sec pause

* 6 min to warm up to starting weight, double overhand grip required, hook grip recommended

WOD: 3 RFT, 21 min cap

75 DU’s

50 WBS

25 Cal Row

Accessory: 3 Rounds

Quadraped T-spine rotation – 6 slow breaths / side

Downward dog calf stretch – 30 sec / side

Thursday 6/13/19
Warm up: 2 Rounds5 Good mornings5 single leg RDL’s 10 Big singles10 fast singles15 DU’s or 2 x 10 penguin claps15 Air squats
Strength: 12 min EMOMSnatch grip halting DL with 3 sec pause* 6 min to warm up to starting weight, double overhand grip required, hook grip recommended
WOD: 3 RFT, 21 min cap75 DU’s50 WBS25 Cal Row
Accessory: 3 RoundsQuadraped T-spine rotation – 6 slow breaths / sideDownward dog calf stretch – 30 sec / side

Wednesday 6/12/19

Warm up: 6 min at moderate pace8 Hollow rocks6 Ring rows4 Shoulder bridges10 inch wormsJog to end of fence and back
Skill: Ring muscle up / Baby muscle up
WOD: 30 minute AMRAP3 Ring MURun 400mRest 1 min
Accessory: 3 Rounds for quality15-25 GHD or weighted sit ups12 Dumbell posterior fly30 sec stretch of choice

Tuesday 6/11/19

Warm up: 2 Rounds9 KB DL6 KB Prying goblet squats3 x 3 way lungeBear crawl 50 ft
Strength: Front SquatA) 12 min to establish 1RM for 5 sec pause front squatB) 12 min to complete 12 front squats using weight from (A). Break up as needed
WOD: 5 RFT, 10 min cap9 DL (155/105)10 Box step ups (24/20)
Accessory: 3 x 30 sec eaCouch stretchHamstring stretch

Monday 6/10/19

Warm up: Every 30 seconds for 6 minA) 10 sec active hangB) 1 inch wormC) 10 face pullsD) 10 sec dip hold
Strength/WOD: 40 min cap10 rounds for total loadA) 1 per side SA DB or KB PressB) 1 strict weighted pull upC) 200m easy jog or row (not scored)
Accessory: 3-5 Rounds to technical failureA) Ring dipsB) Single arm ring rowsC ) 30 sec per side shoulder mobility reach

Saturday 6/8/19

Warm up: 3 rounds
12 Mountain climbers
9 Squat thrusts
6 bent over flys (light & controlled)
3 Pike Push ups

Strength: Banded Barbell Row
6 x 4, increase weight as able, but maintain bar speed

WOD: Chipper, 18 min cap
27 C2B Pull ups
27 HSPU
27 Feet Elevated Ring rows (Rx – body level at bottom)
27 Ring dips
27 Sumo DL High Pulls (75/55)
27 Push Ups

Accesory: 3 Rounds
x 12 Barbell curls
30 sec / side shoulder mobility reach

Friday 6/7/19

Warm up:
Bike or row 2 min, then find a jump rope
2 Rounds
10 big singles
15 fast singles
20 DU’s or 2 x 10 penguin claps
Next find a PVC
10 Pass throughs
2 x 5 Snatch DL
2 x 5 Snatch Pulls
2 x 5 Snatch High Pulls
* 2 x 5 indicates to rest mid way. This implies more focus than one set of 10.

Strength: Snatch Pulls
Minimum 3 warm up sets, then 5 x 3 AHAP

WOD: Tabata
A) Bike
B) Hollow body hold
C) DU’s (or 4 min DU practice as needed)
D) Reverse bench plank

Accessory: 3 x 20 sec ea
Hamstring stretch at rig
1/2 kneeling hip flexor stretch

Thursday 6/6/19

Warm up:
Jog 300m or Row 400m, then grab a PVC
5 strict presses
5 / side front rack stretch with reverse lunge
5 push presses
5 front squats
5 Thrusters

Strength: 12 minutes to work up to a 3RM Thruster

WOD: 10 Rounds, 20 min cap
15 WBS (20/14)
1 Rope climb
*Use last week’s EMOM as a guide for pacing

Accessory: 3 Rounds
12 Band external rotations
30 sec frog stretch

Wednesday 6/5/19

Warm up:
Row 400m
10 Pass throughs
5 Beat swings
8 BW squats
4 Beat swings with knee raise
6 Squat Thrusts
3 KTE
4 HR Push ups
2 TTB

Strength: None

WOD: For time, 36 min cap
Row 400m
4 KTE
4 Burpees
4 TTB
Row 800m
8 KTE
8 Burpees
8 TTB
Row 1600m
16 KTE
16 Burpees
16 TTB
 Row 800m
8 KTE
8 Burpees
8 TTBRow 400m
4 KTE
4 Burpees
4 TTB
Accessory: 3 x 30 sec ea
Quadraped wrist flexor stretch
Cobra stretch