Saturday, June 24th, 2017

 

A) Warm Up

500m Row
10 Good Mornings
:30 Samson
20 Pass Throughs

 

B) Strength/Skill

Warm Up Movements

 

C) WOD

0:00-10:00:

1 Mile Run
Max Clean & Jerk (135/85) in remaining time
Rest 10:00-13:00

13:00-20:00:

800 Meter Run
Max Power Snatch (115/75) in remaining time

Rest 20:00-23:00

23:00-27:00:

400 Meter Run
Max Thrusters (95/65) in remaining time

* Score total combined reps from barbell work after the runs

*One person running at a time and break up the run any way you would like

Friday, June 23rd, 2017

 

A) Warm Up

400m Run
20 Pass Throughs
10 Scorpions
10 Iron Cross

 

B) Strength/Skill

Death by Thrusters 95/65

EMOM adding 1 rep every min until
you can’t complete the required reps.

 

C) WOD

5 Rounds of:

10 Box Jump Overs 24/20
10 Pull-ups

Then, 3 rounds of:

20 Wall-Balls 20/14
30 Sit-ups

Then, 1 Round of:

50 Burpees

* Score total time to perform

Thursday, June 22nd, 2017

 

A) Warm Up

250m Row
10 Good Mornings
:30 Samson
15 Pass Throughs

 

B) Strength/Skill

5 x 2
2 Full Cleans 80%

Then

3 x 2
Tempo Pulls @ 90%

 

C) WOD

4 RFT:

1:00 Row Cals
1:00 Farmers Carry 45/35
1:00 Dubs
1:00 2 Rope Climbs

* Score total rowing cals and dubs
*Farmers Carry will be 25ft at a time, back and forth

Monday, June 19th, 2017

 

A) Warm Up

400m Run
:30 Samson
20 Pass Throughs
10 Scorpions

 

B) Strength/Skill

5 Sets to Find a 3 Rep Max Back Squat

 

C) WOD

5 Min Amrap:
Run 200m
7 Power Cleans 95/65

Rest 3:00

5 Min Amrap:
Run 200m
7 Power Cleans 135/85

Rest 3:00

5 Min Amrap:
Run 200m
7 Power Cleans 185/115

* Pick up next round where you left off in the previous round
* Keep one running score for the workout
* Completed 200m run = 1 rep

Saturday, June 17th, 2017

 

A) Warm Up

500m Row
10 Good Mornings
:30 Samson
20 Pass Throughs

 

B) Strength/Skill

Warm Up Movements

 

C) WOD

30 Min Amrap:

400m Plate Carry 25/15 (2 Athletes, 1 plate)
30 Box Jumps 24/20
20 Burpees
30 Calorie Row
20 Ovh Walking Lunges with Plate 45/25

*Divide reps as you see fit
* Run is with your partner, one plate per pair athletes, can pass it back and forth
* Wod can be done individually as well.