063016

Skill

EMOM x 10 – 2 HSPU per minute (add to HSPU per minute – 2,4,6,8,10,12,14,16,18,20)

WOD

7 Rounds For Time

7 burpee box jumps 24/20
28 double unders

062916

STRENGTH

EMOM x 6 – 3 squat cleans @ 65%
EMOM x 6 – 3 squat snatches @ 65%

WOD

7 Rounds For Time

7 hang squat cleans 135/95
7 burpee over bar
7 chest to bar pull ups

062816

STRENGTH

Bent Over Row – 5 rep MAX

WOD

5 Rounds For Time

21 wall balls 20/14
15 calorie row
9 toes to bar

062716

STRENGTH

Snatch Pulls  5×2 @ 110%

WOD

[RFT] – 1 Round For Time of:

–  30 Snatches  @ 135 lbs / 95 lbs  ( M / W )
2k row or 1 mile run for skill work after you catch your breath from ISABEL.

062516

STRENGTH

Coaches Choice

WOD

Team of 2:

100 Double Unders
100 KB Swings 53/35
100 Ab mat sit ups
100 Lunges with KB locked out over head (same weight as KB swings)
10 Rope climbs

Partner 1 does the WOD, while partner 2 is rowing 250 meter row.  At the completion of the 250 meter row, partners MUST rotate.

062416

STRENGTH

Front Squat – 5 rep max

Strict Press – 5 rep max

WOD – Baseline

1 Round For Time of:

–  500 Meter Row
–  40 Air Squats
–  30 Sit-ups
–  20 Push-ups
–  10 Pull-ups

CORE:  2 min cumulative L-sit hold

062316

STAMINA

50-40-30-20-10 Calorie Row
:20 second rest between efforts

WOD

21-15-9

Power Cleans 135/95
Ring Dips
400 m run

062216

STRENGTH

EMOM X 8 – 1 Squat clean @ 80%

EMOM X 8 – 1 Squat Snatch @ 80%

WOD

10 AMRAP
2-4-6-8, etc….

KB/DB Snatch 53/35
Hand stand Push Ups

062116

STAMINA

42-30-18 reps for time

Ab mat sit ups
Supermans
Calorie Row

WOD

3 RFT

400 m run
12 deadlifts 275/185
21 box jumps 24/20

062016

STRENGTH

Bench Press – 1 REP MAX

WOD

GHOST

6 Rounds of

1 min of calorie row

1 min of burpees

1 min of double unders

1 min of REST