Saturday, June 30th, 2018

 

A) Warm Up

:30 Seconds
Easy Shuttle Run
Walking Spiderman

Medium Shuttle Run
Walking Samson

Faster Shuttle Run
Straight Leg Bear Crawl

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Pick Teams and Warm Up

C) WOD

Deck of Cards
Teams of 3 or 4

Spades = KB Swings 45/35
Clubs = Hang Power Snatches 95/65
Diamonds = V-Ups
Hearts = Burpees

Joker #1 = 6 or 8 Rope Climbs depending on teams of 3 or 4
Joker #2 = 100m Walking Lunges as a team, each person has both hands on the person in front of them

 

Friday, June 29th, 2018

 

A) Warm Up

200m Run

Then

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
High Knees
Butt Kickers

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

12 Min EMOM:

Min 1: 8 Rings Dips
Min 2: :45 Hold Plank
Min 3: 10 Russian Twists 45/35

C) WOD

For Time:

800m Run
40 Push Press 75/55
60 Box Jumps
20 20 C2B Pullups
40 Sumo Deadlift High Pulls 75/55
10 HSPU

* Time Cap 21 mins

Thursday, June 28th, 2018

 

A) Warm Up

1 Minute
Easy Row
Banded Air Squats

:45 Seconds
Medium Row
Active Spidermans

:30 Seconds
Faster Row
Push-up to Down Dog

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Clean + 3 Front Squats @ 60%

C) WOD

5 Rounds
3 Min Amrap:

30 Double unders
10 Toes to bar
5 Power cleans 135/85

Rest 1:00 between rounds
Pick up last round where you left off
Score total rounds + reps

Wednesday, June 27th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans
Medium Row
Push-up to Down Dog
Faster Row
Air Squats

B) Strength/Skill

5 x 5
Push Press @ 60%

C) WOD

4 Rounds (12 Minutes)
:30 Max Calorie row

Rest :30

:30 Max rep Wallballs 20/14-10/9

Rest :30

:30 Max rep 2x DB cleans 50/35

Rest :30

Score total reps

Tuesday, June 26th, 2018

 

A) Warm Up

500m Row

10 Spidermans
10 Pushup to Down Dog
10 Pass Throughs
:30 Samson (Each side)

B) Strength/Skill

5 x 5
OVH Squat @ 60%

C) WOD

For Time:
15-12-9-6-3

Strict pull-ups

After each round perform:

20 Burpees onto 45 lbs hi temp plate (no clapping overhead, just jump and touch the plate with both feet)
80’ Walking lunge
Workout ends with burpees and lunges

Monday, June 25th, 2018

 

A) Warm Up

400m Run

20 Pass Throughs
20 Air Squats
10 Scorpions
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 8
BHN Strict Press @ 50%

C) WOD

5 Min Amrap:

200m Run
7 Deadlifts 185/115

Rest 5:00

5 Min Amrap:
200m Run
7 Deadlifts 205/125

Rest 5:00

5 Min Amrap:
200m Run
7 Deadlifts 225/135

Pick up where you left off on the previous round
Score = total rounds and reps from all 3 amraps

Saturday, June 23rd, 2018

 

A) Warm Up

Line Drills
*10 Meter Stretch + Jog Back*
Quad Stretch
Knee to Chest
Straight Leg Kick
Side Lunge
Walking Samson
Walking Spiderman

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Warm Up and Pick Teams

C) WOD

Teams of 3:
30 Min Amrap:

1200m Run
60 Wallballs 20/14
50 Power Cleans 115/75

Thursday, June 21st, 2018

 

A) Warm Up

:30 Seconds
Push-up to Down Dog
Air Squats
Active Spidermans
Banded Air Squats
Active Samson

Then

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

Dub practice and mup or pullup progression

C) WOD

75 Double-Unders
20 Overhead Squats 95/65
75 Double-Unders
6 Ring Muscle-Ups
75 Double-Unders
20 Power Snatches 95/65
75 Double-Unders
6 Bar Muscle-Ups

*12 c2b pullups is the scaling option for mups.

Wednesday, June 20th, 2018

 

A) Warm Up

400m Run

10 Scorpions
20 Pass Throughs
:30 Samson Stretch (Each Side)
10 Iron Cross

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Pos Power Cleans @ 70%

Then

3 x 2
Clean Pulls @ 80%

C) WOD

12 Min Amrap:

200m Run
15 Air Squats
12 Push Press 95/65