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Wednesday Wod 6.28.17

Level 1
5 Tough Sets
Strict Pull-up x 3
Then 2 Rounds For Time
30 Deadlifts 185/125#
30 Toes To Bar

Level 2
5 Tough Sets
Strict Pull-up x 3
Then 2 Rounds For Time
30 Deadlifts 225/155#
30 Toes To Bar

Optional Work
*Best Done Before Above Work*
5 Sets
2 Hang Power Snatches + 1 Squat Snatch

3 Sets
Snatch Grip Romanian Deadlift x 5

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Tuesday Wod 6.27.17

Levels 1 and 2
15 Minutes E90 (10 Sets)
Hang Clean + Clean + Jerk
Then
5 Tough Sets of
Back Squat x 3

 

Optional Work
3 Sets
Weighted Barbell Lunge x 10 (5/Leg)
Back Rack, Taken From Rack

3 Sets
Seated Hamstring Leg Curls x 12-15

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Monday Wod 6.26.17

Level 1
4 Tough Sets
Bench Press x 6
Then
9 Minutes AMRAP
6 Supine Ring Rows
12 Overhead Squats 95/65#

 

Level 2
4 Tough Sets
Bench Press x 6
Then
9 Minutes AMRAP
8 Supine Ring Rows
12 Overhead Squats 115/75#

 

Optional Work
3 Sets
Incline DB Bench Press x 8-10

3 Sets
Single Arm DB Bench Press x 8

2 Sets
Prone Snow Angel x 60 Seconds

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Saturday 6.24.17

Level 1
In Partners, Complete
6 Rounds For Time
Row 500 Meters
20 Pull-ups

Level 2
In Partners, Complete
6 Rounds For Time
Row 500 Meters
20 C2B Pull-ups

Partners Will Alternate And Sprint Each Round
3 Rounds Per Person

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Friday 6.23.17

Level 1
24 Minute EMOM
12 DB Push Press 30/20#
8 Burpee Box Jump Overs 24/20”
25 Double Unders + 6 Toes To Bar

Level 2
24 Minute EMOM
12 DB Push Press 45/30#
10 Burpee Box Jump Overs 24/20”
35 Double Unders + 8 Toes To Bar

Optional Work
3 Tough Sets of
Suitcase Carry (Farmer Handles) x 100′

3 Tough Sets of
Landmine Press x 6-8

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Thursday 6.22.17

Level 1
15 Minutes EMOM
Min 1 – 30 Seconds Handstand Hold
Min 2 – Double Under x 30
Min 3 – GHD Weighted Hip Extension x 5@10X3
Then
3 Rounds For Time
15 Deadlifts 205/135#
20 Push-ups

Level 2
15 Minutes EMOM
Min 1 – 30-50′ Handstand Walk
Min 2 – Double Under x 30
Min 3 – GHD Weighted Hip Extension x 5@10X3
Then
3 Rounds For Time
15 Deadlifts 275/155#
20 Ring Dips

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Wednesday Wod 6.21.17

Level 1
5 Sets of
Supinated Grip Barbell Bent Over Row x 5
Then
2 Rounds For Time
Run 800 Meters
20 Overhead Reverse Alternating Lunges 115/75#

Level 2
5 Sets of
Supinated Grip Barbell Bent Over Row x 5
Then
2 Rounds For Time
Run 800 Meters
20 Overhead Reverse Alternating Lunges 155/105#

Optional Work
5 Tough Sets of
3 Power Cleans + 1 Jerk

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Tuesday Wod 6.20.17

Levels 1 and 2
15 Minutes EMOM
Snatch Pull + Snatch
Then
5 Tough Sets of
Front Squat x 5

Optional Work
Build To Your Heaviest
100′ Overhead Yoke Carry

3 Tough Sets
DB Z-Press x 6-8

3 Sets of
YTA’s x 10

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Monday Wod 6.19.17

Level 1
Bench Press x 3
Then
12 Minutes AMRAP
3 Strict Handstand Pushups
6 Pushups
9 Pull-ups
15 Russian Swings 70/53#

Level 2
Bench Press x 3
Then
12 Minutes AMRAP
4 Muscle-Ups
8 Strict HSPU
15 Russian Swings 106/70#

Optional Work
2 Rounds
Hollow Rock x 1 Minute
Rest 1 Minute Between Bouts

3 Sets of
DB Fly x 10
(Try To Build Upon Last Week)

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Sunday 6.18.17

Rest Day, Enjoy!

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Saturday Wod 6.17.17

8am and 9am Class ONLY today!

Level 1
In Partners
Complete 3 Rounds For Time
40 Synchro Renegade Rows 30/20#
60 DB Push Press 30/20#
90′ Synchro Farmer Carry Walking Lunge 30/20#

Level 2
In Partners
Complete 3 Rounds For Time
30 Synchro Renegade Rows 45/30#
60 DB Push Press 45/30#
90′ Synchro DB Farmer Carry Walking Lunge 45/30#

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Friday Wod 6.16.17

Level 1
20 Minutes AMRAP
40 Double Unders
15 Deadlifts 205/135#
1 Rope Climb 15′

Level 2
20 Minutes AMRAP
60 Double Unders
15 Deadlifts 245/165#
2 Rope Climbs 15′

Optional Work
3 Tough Sets of
Supinated Grip Barbell Bent Over Row x 10

3 Tough Sets of:
Glute Ham Raise x 6-8

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Thursday Wod 6.15.17

Level 1
15 Minutes EMOM
Min 1 – 30 Seconds Handstand Hold
Min 2 – Strict Toes To Bar x 4@31X0
Min 3 – GHD Weighted Hip Extension x 5@10X3
Then
8 Minutes AMRAP
15 Pushups
30 Box Jump Overs 24/20”

Level 2
15 Minutes EMOM
Min 1 – 30-50′ Handstand Walk
Min 2 – Strict Toes To Bar x 6@31X0
Min 3 – GHD Weighted Hip Extension x 5@10X3
Then
8 Minutes AMRAP
15 Ring Dips
25 Box Jump Overs 30/24”

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Wednesday Wod 6.14.17

Level 1
5 Sets of
Strict Pull-up x 5
Then
12 Minutes EMOM
Min 1 – Max Wall Ball Shots 20/14#
Min 2 – 45 Seconds Max Calorie Row

Level 2
5 Sets of
Strict Pull-up x 5
Then
12 Minutes EMOM
Min 1 – Max Wall Ball Shots 30/20#
Min 2 – 45 Seconds Max Calorie Row

Record Totals For Each Movement

Optional Work
*Can be Done Before of After Above*
5 Sets of
Muscle Snatch + Power Snatch

5 Sets of:
Hang Squat Snatch x 1