06.22.18

WOD

30 Minute AMRAP

Teams of 2:

100x KB Swing

100x Burpee Box Jump Over

100x Wall Balls

*One working at a time

06.21.18

STRENGTH

Front Squats

WOD

3 Rounds

1 Minute Each:

  • Cal Bike
  • Push Ups
  • Double Unders
  • Sit Ups

*rest 1 minute between rounds

06.20.18

STRENGTH

3 Rounds – N4T

10x Banded Good Mornings

10x Air Squat

10x Ring Rows

WOD

Teams of 2

4 Minute AMRAP

4x Power Clean (135/95)

4x Burpee Over Bar

*partners alternate rounds

-rest 2 minutes-

4 Minute AMRAP

Burpee Pull Ups

*alternate every 5 reps

-rest 2 minutes-

4 Minute AMRAP

6x Wall Balls

6x Burpee

*alternate rounds

06.19.18

STRENGTH

Power Cleans

WOD

4 Rounds

500m Row

15x Deadlift (225/155)

15x HSPU

06.18.18

STRENGTH

4 Rounds – N4T

3x Hollow to Neutral

3x Superman to Neutral

5x Superman to Hollow Complex

5x Each Arm DB Strict Press

5x Each Leg W/L

WOD

15 Minute AMRAP

10x Pull Up

10x DB Snatch

10x Box Jump Overs

06.15.18

WOD

Teams of 2

30 Minute AMRAP

5x Push Up

10x KB Swing

15x Squat

200m Run

*Partner A will complete full round while Partner B is resting, then switch.

06.14.18

STRENGTH

4 Rounds – N4T

3x Hollow to Neutral

3x Superman to Neutral

5x Hollow to Superman Complex

5x Each Arm DB Strict Press

5x Each Leg W/L

WOD

9, 15, 21x

  • C2B
  • Burpees
  • OH Squat (95/65)

06.13.18

STRENGTH

OH Squat

WOD

9 Minute AMRAP

20/15 Cal Bike

15x Sit Up

15x Squat

06.12.18

STRENGTH

3 Rounds

Empty BB:

  • 5x DL
  • 5x Hang Clean
  • 5x Front Squat
  • 5x Push Press

WOD

5 Rounds of

2 Minutes AMRAP

3x Hang Clean (105/75)

6x S2OH

9x Front Squat

*rest 2 minutes between rounds

06.11.18

STRENGTH

Hang Clean & Jerk

WOD

3 Rounds

50/30 Push Ups

30x Double Unders

400m Run