June 2018

SATURDAY

WOD (4 Rounds for reps) 2:00 pullups 2:00 pushups 2:00 air squats 3:00 400m run *when you finish the run, any time left over is rest. Everyone will be on the same stayion at the sametime

SKILL STRENGTH (EMOM x 12) 1: 12 ring row 2: 30 sec static banded bar hold WOD (FOR TIME) 150 double unders 24 alt. DB front rack lunges @50/35# 50 DB front squats @50/35# 24 alt. DB front rack lunges 150 double unders

THURSDAY

STRENGTH (E2:00 x 4 sets) 3 hang power snatch + 1 OHS @70% WOD (5 ROUNDS FOR TIME) 600 meter run 12 shoulder to overhead @115/75#

WEDNESDAY

STRENGTH 1RM front Squat WOD “ON RAMP WOD 2” (for time) 10-9-8-7-6-5-4-3-2-1, deadlift @225/155# 5-5-5-5-5-5-5-5-5-5, burpees 1-2-3-4-5-6-7-8-9-10, wallballs @20/14#

TUESDAY

SKILL STRENGTH (EMOM x 12) 1: 30 sec band pull apart hold 2: 30 sec handstand hold WOD (AMRAP in 15) 2-4-6-8-10-12-14 ect. KB SDHP @50/35# KB swings @50/35#

MONDAY

STRENGTH (E2:00 x 3 sets) 4 shoulder press @85% WOD (For time) 10 HSPU 20 T2B 30 power cleans @95/65# 40 burpees REST 5:00 40 burpees 30 power cleans @95/65# 20 t2b 10 HSPU

SATURDAY

BEN’S HAPPY FOR THE WEEKEND! SKILL STRENGTH (EMOM x 12) 1: max HSPU in 30 sec. 2: max v-ups in 30 sec. WOD (3 Rounds for time) 10 pullups 20 Bar facing burpees 300 meter run

FRIDAY

STRENGTH (EMOM x 10) 2 back squats @70% WOD (3 rounds for time) 20 hang power snatches @75/55# 20 wallballs @20/14#

THURSDAY

STRENGTH CLEAN COMPLEX (E2:00 x 4 sets) 3 deadlift + 2 power cleans @85% of clean WOD (AMRAP in 13) 12 deadlifts @155/105# 9 hang power cleans @155/105# 6 push jerks @155/105#

WEDNESDAY

SKILL STRENGTH (EMOM x 8) 1: :30 max banded strict pullups 2: :30 banded plank hold WOD (FOR TIME) 100 box jumps @24/20″ 100 pushups 100 situps 100 air squats

TUESDAY

STRENGTH 1RM bench press WOD (15-12-9-12-15 reps for time) Front squats @115/75# push press @115/75# *run 200 meters after each round

MONDAY

WOD (AMRAP in 7) burpees to plate REST 3:00 (AMRAP in 7) 10 KB swings @50/35# 10 air squats REST 3:00 (AMRAP in 7) calorie row REST 3:00 (AMRAP in 7) 10 goblet squats @50/35# 10 pushups

SATURDAY

STRENGTH (E3:00 x 4 sets) 4 front squats @85% WOD (EMOM x 24) MIN 1: 12/10 cal row MIN 2: 15 push ups MIN 3: 15 KB swings @50/35# MIN 4: 12 alt DB lunges

FRIDAY

STRENGTH 1RM power snatch WOD (10 Rounds for time) 35 double unders 10 alternating DB hang clean and jerks @50/35#

THURSDAY

SKILL STRENGTH (EMOM x 12) 1: :40 sec max DB row 2: :40 sec band pull holds WOD (5 rounds for time) 300 meter run 21 power cleans @95/65# 12 pullups REST 2:00

WEDNESDAY

STRENGTH (EMOM x 9) 3 shoulder press @70% WOD (AMRAP in 15) 2-4-6-8-10-12 ect. alt. DB snatches @50/35# burpees

TUESDAY

DON’T COMPROMISE YOUR SHOULDERS JUST BECAUSE IT’S EASIER FOR NOW. TAKE TIME TO BUILD STRENGTH IN THE RIGHT POSITIONS SO YOU CAN STAY HEALTHY AND STRONG. YOU WILL BE STRONGER IN THE END AND NOT GET NAGGING INJURIES. THIS GOES FOR OTHER MOVEMENTS AS WELL. CONSISTENCY BEFORE INTENSITY. TEAM WOD (2 rounds for time) 600Continue reading “TUESDAY”