WOD June 21st

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Strength: 3×3 Bench Press

WOD:

10 rounds
Use heaviest KB possible
KB swings 10-9-8-7-6-5-4-3-2-1x
Burpees 1-2-3-4-5-6-7-8-9-10x

CORE: 3x15 Hollow Rock

WOD June 20th

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Strength: 3,3,3,1,1,1 Clean and Jerk

WOD:

3 Rounds of:

40 seconds on for total reps of Wall Ball 20/14

20 second rest

40 seconds on for total reps of Chest to Bar Pullups

20 second rest

40 seconds on for total reps of Deadlifts 225/165

20 second rest

40 seconds on for total reps of Toes to Bar

20 second rest

Core: 100 M one arm KB Farmers Walk 70/53/35 (switch and use both arms twice)

WOD June 19th

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Happy Father’s Day!! Today we HONOR our true heroes- Our dads. This is a HERO Workout for Oakland SWAT sergeant Daniel Sakai who lost his life in Oakland on March 21, 2009 when he was killed in the line of duty. Daniel was also a father.

Strength: 3,3,3,1,1,1 Overhead Squat

WOD:

“Danny”

AMRAP in 20 Min of

30 Box Jumps 24/20

20 Push Press 115/75

30 Pullups

Core: 100 Russian Twists 20/15

WOD June 18th

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Strength: 3 sets max Ring Dips (rest 1min between sets)

WOD:

4 rounds, 20-15-10-5x reps

KB Swings (53#,35#)

Ring push-ups

Row (calories)

CORE: Athlete’s Choice

WOD June 17th

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Strength:  5×5 SnatchPull

WOD:

3 Rounds of:

10 Handstand push-ups

10 Squat Clean (3/4 body weight)

10 Strict Pull Ups

10 Bench Press (Body Weight)

CORE:  30 GHD sit ups/ 30 Hip Extensions

WOD June 16th

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Strength: 3×5 Shoulder Press

WOD:

“Nancy”

5 Rounds for time:

400m Run

95# Overhead Squat 15 reps

Core:  20 Russian Twists/ 30 Plate Sit ups

WOD June 15th

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Strength: 3×5 Deadlift

WOD:

3 Rounds for time:

10 Pull Ups

5 Tire Flip and Jumps

 KB farmer’s walk 100m 53/35#

10 Kb Snatches (5 each Arm) 53/35#

CORE: 20 Half Moons/ 20 toes to ball

WOD June 14th

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Strength: 3,3,3,1,1,1 Back Squat

WOD:

“Freddy’s Revenge”

5 rounds for time

5 shoulder to overhead (anyway you can) 185/125 lbs

10 burpees

Core: 50 Toes to Bar

WOD June 13th

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Strength: 3,3,3,1,1,1 Snatch

WOD:

“The Joe”

22 Power Cleans 115/75

22 Wall Balls

22 Toes To Bar

22 Burpee Ball Slams 20/15

22 Cal Row

Core: 22 GHD’s

WOD June 12th

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Strength: 3×5 Bent Over Row

WOD:

“Small”

One Round for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24″ box
Run 800 meters

Core:  30 GHD sit ups/ 30 Hip Ext