SAT 6/9/18 -Strength- Front Squat –

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walking Lunge
Side Lunge
1 Min Pride Squat
10 Goblet Squats
-Then-
Empty Bar Work
Front Rack Elbow Raises
Front Rack 10 sec Pride Squat (5 Reps)
Front Squats (5 Reps)
2 Rounds

Front Squat
1 x 10
1 x 7
1 x 5
5 x 3 with a 3 second pause at the bottom

Hamstring Raises (with weight if possible)
3 x 10

GHD Sit ups
3 x 10

Back Rack Walking Lunge
3 x 10

FRI 6/8/18 WOD

Warm up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Shoulder Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Shoulder Press
2 Rounds

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3  (Compare to 2/15/18)

WOD
Bent over Rows – 3 x 5
3 Min Max Cal Bike
Strict Pull ups / Ring Rows – 3 x 5
3 Min Max Cal Row
For Total Calories

THU 6/7/18 WOD

Warm Up
100m Run – Bear Crawl – 5 Squats – 5 Strict Pull ups – 100m Run – Crabwalk – 5 Lying T2B – 5 Push ups – 100m Run – Inchworm -1 Min Calf Stretch (each) – 1 Min Lunge Stretch (each)

WOD
“Riley”
L3-Rxd is w/Vest
Run 1.5 miles
150 burpees
Run 1.5 miles

For Time

L2
Run 1 mile
125 burpees
Run 1 mile
For Time

L1
Run 1200m
75 burpees
Run 1200m
For Time

WED 6/6/18 WOD

Warm Up
1 Burpee – 1 Squat – 1 Push ups – 1 Sit ups – 1 Strict Pull ups – 5 Rounds
PVC – 10 Pass Thrus – 10 Around the world – 5 SOTTS Presses – 5 OHS – 2 Rounds
Empty Bar Work – 1 Snatch Power Pulls – 1 Snatch DL – 1 Hng Pwr Snatch – 1 Pwr Snatch – 1 Sqt Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1

WOD
10 Min EMOM
1 Snatch Power Pull-1 Power Snatch – 1 OHS – 1 Squat Snatch @ 70% of 1RM
** If you can’t keep up, this turns into an AMRAP

TUE 6/5/18 WOD

Warm Up
1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 2 Min Overhead Thoracic Extension –

Strength WOD – Overhead Squat – 5-5-5-5-5-5-5 (Compare to 1/19/18)

WOD
12 Min – Every 30 sec –
1 Snatch Balance @ 70% of 5RM
1 Overhead Squat @ 70 % of 5RM
**If you can’t keep up, this turns into an AMRAP**

SAT 6/2/18 – Strength – Deadlift –

Warm Up
2 Min Bike
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Empty Bar
Deadlift – 10,8,6

Deadlift
5 x 5 (add weight each set)
3 x 2 (work to heaviest)

Sumo Deadlift – 8,6,4 (start light and add weight)

Sumo Deadlift
5 x 5

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 6/1/18 WOD

Warm Up
Movement Prep – 5 Reps of each movement – 3 Rounds

WOD
5 Min AMRAP
15/12 Cal Row
10 Thrusters 65/45# L2-55/35 L1-45/25

-Rest 2 Min-

5 Min AMRAP
10/8 Cal Bike
10 Burpees

-Rest 2 Min-

5 Min AMRAP
5 Strict Pull ups L2-Band L3-Ring Rows
15 Lying T2B

-Rest 2 Min-

5 Min AMRAP
10 Wall Ball Shots 20/14 L2-16/12 L1-14/10
10 Push ups

Total Reps

THU 5/31/18 WOD

Warm Up
1 Min Row or 1 Min Bike
Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Crabwalk
Empty Bar – Push Jerk – 7-5 (Add weight)

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 **Rest 2:30 between sets** (Compare to 2/6/18)

WOD – 12 Min AMRAP
L3
10 Handstand Push ups
25 Abmat Sit ups
Rounds + Reps

L2
10 Pike / Knees on Box
25 Abmat Sit ups
Rounds + Reps

L1
10 H.O.D. Push ups
25 Abmat Sit ups
Rounds + Reps