JULY 1ST

STRENGTH: 6×2 back squat @ 80% 1rm

Gymnasty Wod:

ME STRICT HSPU INTO ME KIPPING HSPU without falling off wall (IF YOU CANT DO STRICT, DO ME KIPPING FROM THE START)

ME unbroken T2B

X 3ROUNDS

WOD:

21-15-9 REPS

DEADLIFT 225/155#

OHS 135/95#

 

ON RAMP:

DROM (dynamic range of motion) Squat pull up Push-up

For Time: 200m Run 15-12-9 squat/push-up/pull up 200m Run

JUNE 30TH

STRENGTH: 10 MIN TO ESTABLISH 1RM WEIGHTED PULL UP

WOD BEFORE THE WOD:

750M ROW

REST 2MIN

400M RUN

WOD:

TABATA STYLE:

KB SWINGS

AB MAT SITUPS

GOBLET SQUATS

HR PUSH UPS

 

ON RAMP:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m

JUNE 29TH

TEAM SATURDAY!!!!!!!!

TEAMS OF 4

STRENGTH:

10 MIN TO ESTABLISH TEAM TOTAL STRICT PRESS

For 25 minutes:

In teams of 4, two partners will run 100 m sandbag relay for 6 rounds (300 M each), while the other two partners complete an AMRAP of:

5 Power cleans (135/95)

10 Wall Balls

Two partners will write their total cumulative rounds on the board before exiting the gym to take over sandbag sprints.

Post total rounds of 5 power cleans, 10 wall balls.

 

JUNE 28TH

STRENGTH: 15 MIN TO ESTABLISH 1RM DEADLIFT

GYMNASTY WOD:

3 ROUNDS

ME HANDSTAND HOLD & 30SEC FRONT ROLL TO PISTOL (SCALE ASSISTED PISTOL)

 

WOD:

15 chin ups (palms facing you) kipping allowed

1 bear complex 155/105#

12 chin ups

2 bear complexes

9 chin ups

3 bear complexes

6 chin ups

4 bear complexes

The Bear Complex=
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

 

CORE: ME PLATE SIT UPS IN 2 MIN

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round

 

JUNE 27TH

 

STRENGTH: 15 MIN TO ESTABLISH MAX CLEAN AND JERK

WOD:

gymnasty work: max time L-sit hold, max time top of pull up hold x 3 rounds

wod: FOR TIME

750m row

30 T2B

20 OHS 95/65#

20 FRONT RACK LUNGE 95/65#

 

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups

 

 

 

JUNE 26TH

 

15 MIN TO ESTABLISH 1RM BENCH PRESS

WOD:

“DIANE”

21-15-9 REPS

DEADLIFT 225/155

HSPU

REST 5 MIN

WOD 2:

400M FARMERS CARRY 53/35# EACH HAND

(FOR EVERY DROP 10 BURPEES ARE OWED IMMEDIATELY UPON FINISHING THE 400M)

 

ON RAMP:

Dead Lift

Rower (SDHP) Thruster

Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)

3 times each (approx 3 min rest)

JUNE 25TH

 

STRENGTH: 15 MIN TO ESTABLISH 1RM SNATCH

WOD:

90 sec dbl unders

90 sec pistols

90 sec one arm kb overhead lunges 53/35# (alternate hands as you wish)

Max reps for each movement

2 min rest

THEN:

3 rounds for time:

50 air squats

20 pull ups

12 hang power cleans 115/85#

 

CORE:  50 HOLLOW ROCKS

 

ON RAMP:

Squat

Dead Lift Shoulder Press and Push Press w/PVC

For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC

 

JUNE 24TH

PR WEEK!

15 MIN TO ESTABLISH 1RM BACK SQUAT

WOD:

200M SPRINT

12 WALL BALLS

12 CLAPPING PUSH UPS

REST 1 MIN BETWEEN ROUNDS

X 4 ROUNDS

CORE: 30 WINDMILLS

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run

 

JUNE 23RD

STRENGTH:  10 MIN TO ESTABLISH MAX PUSH JERK FROM RACK

WOD:

BUY IN: 10 MUSCLE UPS (SUB 10 CTB PULL UPS, 10 DIAMOND PUSH UPS)

2 ROUNDS:

15 DEADLIFTS 185/135#

10 SQUAT CLEANS

5 SHOULDER TO OVERHEAD

CASH OUT: 10 MUSCLE UPS

 

CORE: 100 AB MAT SIT UPS FOR TIME

ON RAMP:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m

TEAM SATURDAY

Team WODs are the Best!!!

WOD

Teams of 2:

STRENGTH: 10 MIN TO GET COMBINED MAX FRONT SQUAT

Station 1- 5 mins

Person A performs Turkish Get Ups while person B holds a Handstand.  Person A can only perform TGUs as long as person B is up in a Handstand.

1 minute transition , then

Station 2 – 5 mins

Person A performs Goblet Squats while Person B holds a weighted bar at the top of the deadlift.  The weight will depend on the team.  Weight should be challenging!!  Person A can only perform goblet squats while Person B holds the bar at the finished position of the deadlift.

1 minute transition, then

Station 3- 5 mins

Person A holds a plank position from elbows while Person B does dbl unders.  Person B may only dbl unders while person A is maintaining a plank position.

You may change roles between partners as often as would like.

ON RAMP:

Shoulder Press press out of rack

Wall Ball Med Ball Cleans

5 rounds for time: 7 wall ball 7 pushup 7 ring rows