June 29, 2018

SWOD:

Snatch 

3x3@50,2x3@60

Clean and jerk 

3x3@50,2x3@60 

Deadlift 

4x5@60 

WOD:

21-15-9 

Goblet squats 70/55

Pull ups 

Into 

15-10-5 

Wall balls 

TTB

June 28, 2018

SWOD:

3x20 sec L-sit hold 40 sec break 

3xME strict pull ups 

3x1 min plank on rings 1 min break 

Finish each station before moving to the next 

WOD:

6 rope climbs 

100’ farmers carry 25/15# 

200 run 

4 rope climbs 

100’ farmers 

200 run 

2 ropes 

100’ farmers 

200 run 

25/15 plate w...

June 27, 2018

WOD 1:

2 miles bike 

400 row 

400 run 

Rest as needed

WOD 2:

On bike 

3x20 sec ME 40 sec break (score total calories) 

Rest 2 min 

On rower 

3x30 sec ME 30 sec break (score total calories) 

Accessory: 

3x16 weighted step ups (8/8) barbell on back 

3x15 Romanian deadlift 

3xME UB wal...

June 26, 2018

SWOD: 

3 position power snatch  

2x1@50,2x1@60 

3 position clean 

2x1@50,2x1@60

WOD:

30 medball sit ups 20/14

20 burpees over mat 

20 medball sit ups 

20 burpees over mat 

30 ring dips  

20 burpees over mat m

20 ring dips  

20 burpees over mat

June 25, 2018

SWOD:

Front squats 

2x6@50,6@60,6@65

Snatch pulls 

2x3@85, 3x2@90

WOD:

35 double unders 

7 squat snatches 95/65

7 hspu 

5 rds 

2 min break 

Repeat another 5 rds

June 22, 2018

SWOD:

Snatch 

2@60,65,70,75,80,85

WOD:

5 power clean 205/135

10 back squats 

10/7 cal row 

6 rds 

3 min break after round 2 and 4

June 21, 2018

SWOD:

Emom for 8 min (4rds) 

1(odd)-30 Double unders 

2(even)-7 Burpess 

4 rds 

2 min accumulative plank (elbow) 

30 V-ups 

20 strict TTB 

30 hollow rocks 

1 min side plank 

30 Superman 

1 min side plank 

30 hollow rocks 

20 strict TTB 

30 V-ups 

2 min accumulative plank 

WOD:

50 alter...

June 20, 2018

WOD:

Rowing 

50 cal

2 min break

40 cal 

1:30 break 

30 cal 

1 min break 

20 cal 

30 sec break 

10 cal 

Rest as needed 

250 mts all out 

Accessory:

2x20 weighted Cossacks 

2x20 UB weighed walking lunges 

3x15 weighted good morning straddle legs

June 19, 2018

SWOD:

3 position power clean 

1@50,60,70 

Push presses 

7x6 to an easy manageable weight 

WOD:

5-4-3-2-1 

Power clean 135/95

Bench presses 185/125 

Into: burpees/bsu

12-9-6

Burpees 

24-18-12 

Weighted sit ups ( bsu with med ball) 20/14

June 18, 2018

SWOD:

Power snatch (hang just below knees) 

3@55,65,75

Front squats 

6@65,70,75

2x3@80 

WOD:

10 1 Dumbbell Hang clean and jerk 50/35

15 UB wall balls 20/14

10 box jump over 24/20 

4 rds 

Dumbbell cleans (5/5) open standard 

UB penalty would be 5 burpees

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