Saturday June 30

     3 rft

10 dumbell deadlifts
10 dumbell walking lunges
10 dumbell squat clean
10 dumbell walking lunges
10 dumbell thrusters
10 dumbell walking lunges
Run 400 meters

FRIDAY JUNE 29

                           "POWER RANGERS"


                            STRENGTH

                            POWER CLEANS
                                 3-3-3



                            MET CON..... 4RFT

                            20 POWER CLEANS

                            20 WALL BALLS

                            RUN 400 METERS

                           (RUN W/  25# PLATE AND CHALLENGE YOURSELF
                            IF YOUR UP FOR IT)

THURSDAY JUNE 28

CINDY  AMRAP 20


5 PULL UPS

10 PUSH UPS

15 SQUATS


         OR......


200 METER FARMERS CARRY 25/45#

        THEN....

10 ROUNDS


10 KNEES TO ELBOWS/SITUPS

10 BOX JUMPS

WEDNESDAY JUNE 27

  "THE  BEAST!!!"


800 METER RUN

25 WALL BALLS

25 TOES TO BAR

25 SDLHP 65/95

400 METER RUN

25 THRUSTERS

25 BAR FACING BURPEES

25 KB SWINGS

800 METER RUN

TUESDAY JUNE 26

SQUAT CLEAN / BURPEE LADDER


10 SQUAT CLEANS
1 BURPEE

9 SQUAT CLEANS
2 BURPEES

8 SQUAT CLEANS
3 BURPEES

7 SQUAT CLEANS
4 BURPEES

6 SQUAT CLEANS
5 BURPEES

*** CONTINUE DEDUCTING 1 SQUAT CLEAN AND ADDING 1 BURPEE UNTIL YOU REACH 1 SQUAT CLEAN AND 10 BURPEES

Article about Matt's Music.  I didn't know you had a store in Quincy Matt???

Weymouth music store strikes a winning note

MONDAY JUNE 25

     HELEN IS DEAD!


     3RFT

10 DEADLIFT (HEAVY)

1 ROUND OF HELEN


*HELEN IS 400 METER RUN+21 KB SWINGS+12 PULL UPS

SUNDAY JUNE 24

   4RFT

400 METER RUN

40 LUNGES

20 PUSH UPS/ 10 BURPEES

20 TTB/ V-SITUP W/MED BALL #8

Friday June 22

YOUR CHOICE............


        #1 KELLY

5RFT
WALL BALL X30
BOX JUMP X30
RUN 400 METERS


OR...........


         #2 BRIDGET COMES TO VISIT

4RFT

RUN 400 METERS

50 AIR SQUATS

20 HOLLOW ROCKS

15 PUSH PRESS/WALL BALL

*EVEN ROUNDS RUN WITH 25# PLATE OR #20 DYNAMAX BALL

THURSDAY JUNE 21

WOD CHANGE ( FOR THURSDAY)


      5 ROUNDS ( NOT FOR TIME)

BENCH PRESS X10

PULL UPS X10

WEIGHTED SIT UPS X20

Thursday June 21

                      STRENGTH

                      DEADLIFT
                      5-5-3-3-3-1



 CONDITIONING

3ROUNDS
10 DEADLIFT
20 PUSH UPS
30 WEIGHTED SIT UPS #25/45
THEN
RUN 1 MILE
THEN
3ROUNDS
30 WEIGHTED SIT UPS #25/45
20 PUSH UPS
10 DEADLIFT

WEDNESDAY JUNE 20

"THE PIRATES" from the US Navy Seals on 4/13/09

3 rounds for time ( one for each pirate killed by the Seals)

25 curtis p's #115

row 1500 meters

*note: recall the curtis p - perform a clean from the floor, then racked lunge each side, finish w/a push press. That is one rep.

TUESDAY, JUNE 19

PICK YOUR FUN..........

OPTION #1
RUN 400 METERS
25 BURPEES
100 WALL BALLS
25 BURPEES
400 METER RUN

OPTION #2
RUN 1 MILE
150 DUBS
50 BURPEES
RUN 800
100 DUBS
35 BURPEES
RUN 400
50 DUBS
20 BURPEES

MONDAY JUNE 18

STRENGTH

THRUSTERS

3-3-3-3-3

WOD

“ANNIE LOVES THRUSTERS”

50-40-30-20-10

DUBS/ SINGLES X4

SIT UPS

*AT THE END OF EACH ROUND PERFORM 10 THRUSTERS #25/45

Sunday June 17

LYNNE

5 ROUNDS FOR MAX REPS

BODY WEIGHT BENCH PRESS

PULL UPS

*Finish up with 100 hollow rocks

SATURDAY JUNE 16

                        CARDIO!

100 LUNGES

400 METER RUN

25 KB SWINGS

400 METER RUN

25 KB SWINGS

400 METER RUN

25 KB SWINGS

400 METER RUN

100 LUNGES

FRIDAY JUNE 15

21-18-15-12-9-6-3

HPC 65/95

PUSH UPS (HAND RELEASE)

GHD SIT UP/KTE

* EVEN ROUNDS DO A 200 METER FARMERS WALK BEFORE THE REPS ARE PERFORMED

Thursday June14

5 RFT

30 wall balls

30 pull ups

Run 400 meters

FAB ABS

100 DUBS/300 SINGLES

30-25-20-15-10

PLATE WEIGHTED SIT UPS 45/25

RENEGADE ROWS 25/15

100 DUBS/300 SINGLES

25-15-5 to 5-15-25 to 25-15-5

Deadlift 95/135

KTE/sit ups

Box Jumps

4RFT

10 front squats/thrusters

20 push ups

30 lunges

400 meter run

21-18-15-12-9-6-3


Bench
Row (calories) or SDHP

* 400m run on odd rounds if you're up to it

5 RFT

400m Run
15 Clean and Press/Jerk/etc.

Filthy 50



50 Box jump, 24 inch box


50 Jumping pull-ups


50 Kettlebell swings, 1 pood


Walking Lunge, 50 steps


50 Knees to elbows


50 Push press, 45 pounds


50 Back extensions


50 Wall ball shots, 20 pound ball


50 Burpees


50 Double unders

3 RFT

400m Run
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Shoulder to overhead