Friday 6/22/18

Strength: None
WOD: 45 min for max meters
A) 400m running relay
6 x per person (3 miles / 4,800m for the team)
B) 500m rowing relay
switch every 500m and continue until 45 min time cap is reached, rower does not need to be reset for this WOD
*score is total meters on rower + 4,800
Accessory: 3 x 30 sec ea
Downward dog calf stretch
Couch Stretch

Thursday 6/21/18

Strength: 20 min EOMOM
1 Snatch High Pull
1 Power Snatch
1 Snatch
*Warm up with complex at 50%, 60%, and 70% of lighter lift then choose starting weight, may increase as able
WOD: “Fran”, 10 min cap
21, 15, 9
Thrusters (95/65)
Pull ups
Accessory:
2 min diaphragmatic breathing
2 min mobility drill of your choice

Wednesday 6/20/18

Conditioning:
Bike Tabata – 4 people at at time, use timers on bike
WOD: AMRAH, Note for time, 5 rounds max
A) 2 TGU’s / side – Heavy
B) 12 lateral plyo box jumps (scale = skater jumps)
C) 50 ft HS walk or 5 steps ea direction wall facing HS lateral walk
D) 12 pistols, emphasis on control, add weight if able
Accessory: If any remaining time perform mobility drill of choice or DU practice

Tuesday 6/19/18

Strength: Halting Front Squat
6 heavy singles with 3 second pause at sticking point
*min 3 warm up sets
WOD: 4 Rounds for time, 20 min cap
Run 400m
20 DB snatches (50/35)
100ft walking lunges (50/35, any style carry)
Accessory:
Quadruped T-spine rotation

Monday 6/18/18

Strength: DB Bench Press

4 x 6 AHAP
*minimum 2 warm up sets
WOD: 4 rounds for max reps
1 Min inverted row (Rx – bar set at hip height, scaled may also use ring row)
1 Min push press (75/55)*
1 Min bike or row (cal = reps)
1 Min Rest
*10 burpee penalty for dropped bar, must be lowered under control
Accessory:
Shoulder mobility reach – accumulate 2 min / side with holds of at least 30 sec
Quadruped wrist extension stretch – 3 x 30 sec

Friday 6/15/18

Strength: None
WOD: 3 RFT, 45 min cap
Run 1 mile

5 Rope climbs (Rx+ legless, Rx standard, Scaled x2 pull to stand)

10 Box Jumps (Rx+ 30/24, Rx 24/20, Scaled step up)

15 GHD sit ups (Rx+ 20/14lb med ball, Rx BW, Scaled sit up (not on GHD))

20 Burpees (equal opportunity!)

Accessory:
A) Tabata bike (use setting on bike, record total calories)
B) 2-position ankle dorsiflexion, 3 x 30 sec ea
C) Cobra stretch

Thursday 6/14/18

Strength: Every 30 sec for 10 min
Strict HSPU – 1-2 reps, add deficit if able

WOD: 3 RFT, 9 min cap

3 Hang Cleans (Rx+ 155/105, Rx 135/95, Scaled 95/65)
3 Front Squats
3 Thrusters
Run 200m

WOD B: 3 Rounds, NFT
Sled push 100ft, heavy and slow

Accessory: L-sit

30, 30, 20, 20, 10, 10 sec
Half kneeling hip extension stretch
3 x 30 sec / side

Wednesday 6/13/18

Strength: Dumbell Row
1 rep ea side Every 30 sec for 10 min, heavy but strict and explosive, must touch rib cage

WOD: “Nicole” – 20 min AMRAP

Run 400m

Max Pull ups (unbroken)

Accessory: Superset, 3-4 rounds ea

A1) Posterior fly (3:0:3:0)

A2) Single leg DL (3:0:3:0)

Tuesday 6/12/18

Strength: Tempo Rack pulls

4 x 3 – HEAVY!!! (3:1:X:3)

WOD: 5 Rounds for max reps

1 min Russian Swings (Rx+ 70/53, Rx 53/35, Scaled 35/26)
1 min max cal row / bike
1 min rest

Accessory: Heavy suitcase holds

4 x 30 sec / side
Hip 90/90 position, accumulate 2 min / side

Monday 6/12/18

Strength: OH pause squat – 4 heavy singles with 3 sec pause / Front Squat – 4 heavy singles with 3 sec pause
Suggested OH squat warm up: 50 @ 50%, 5 @ 65%, 3 @ 75%, then begin pauses
Suggested front squat warm up: 5 @ 65%, 3 @ 75%, then begin pauses

WOD: 30, 30, 20, 20, 10, 10 ( 12 min cap)

WBS (20/14)
DU’s

Accessory: Superset, 3 sets ea

A1) Push ups – max reps, add weight if > 10
  1. A2) Clam shells – 15-20 reps

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