Thursday 6/30/22

 Strength: Back squat 3 RM

Conditioning; 5 rounds for time

20 air squats 

20 Alternating DB Snatches (50/35)

5 HSPU

Finisher: 5 rounds- Row 200/ 20 sit ups

Wednesday 6/29/22

 

Tuesday 6/28/22 Farmer carry

 Strength: Farmer Carry

Conditioning: AMRAP- 15

     10 Bench press

     10 Renegade row

     100 meter keg carry

Monday 6/27/22 push press/ goblet squats

 Conditioning: AMRAP-18

     2 push press (95/65)

     2 goblet squats 

     100 meter sprint 

     4 push press 

     4 goblet squats 

     100 meter sprint

* keep adding 2 reps until time runs out

Sunday 6/26/22 Amrap X 3

 Strength: strict shoulder press 5-5-3-3-3

Conditioning: Amrap x3

#1. Amrap -7

     20 DB snatches

     20 Abmat sit-ups

REST 2 minutes

#2. Amrap-6

     10 snatches

     10 wallballs 

REST 2 minutes 

 #3 Amrap-5 

     5 deadlifts

     5 KB swings (sub gtoh w/ plate)

Saturday 6/25/22

 

Finisher: Tabata alternating 

Dips

DB gun holds

Friday 6/24/22 The General

        The General - 10 rounds for time

6 Hang power snatch

10 wallballs 

Thursday 6/23/22 The Incredible Hulk

 

Wednesday 6/22/22

       21-15-9

Power cleans 

50 dubs after each round 

       21-15-9

Front squats

59 dubs after each round 

Tuesday 6/21/22 bench press/ deadlift

 Strength: rack pulls, 5-5-5-3-3-3

Conditioning: 10 rounds for time

     20 meter heavy object carry ( slam ball/ KB/ DB)

     5 bench press

     20 meter heavy object carry

     5 deadlifts

* set up your bench press 20 meters from your deadlift

** carry your heavy object 20 meters to your bench- do 5 bench press then carry your object 20 meters to your deadlift bar.

*** 20 meters should be length of the squat racks 

Monday 6/20/22 EMOM-15

 Every minute on the minute x15 minutes (alternating )

Min. 1- Run / Row 200 meters

Min.2 - 3 Cleans (102/ 70kg)

Min.3- 15 wallballs

Sunday6/19/22 shoulders

 Conditioning: 7 rounds for time

     7 KB swings

     7 Snatches 

     7 push press 

     :45 second static plate hold

Finisher: flight simulator  DUBS/Singles

10-20-30-40-50-60-70-80-90-100 unbroken

Rest btw rounds

Must be unbroken to move to next round

Saturday 6/18/22 team wod

 Team Wod for time ( split anyhow)

100 deadlifts (80/60kg)

Row 40 calories 

80 Cleans (60/40kg)

Row 40 calories 

60 clean& jerks (45/30kg)

Row 40 calories 

40 burpees 

Row 40 calories 

Friday 6/17/22 “Michelle “

                 For time:

     Tabata back squats (95/65)

     * continue until 100 back squats are completed

     ** tabata: 20 seconds work/10 seconds rest

Thursday 6/16/22 AMRAP-20

 

Wednesday 6/15/22 HPS, air squats, plank

 3 rounds for time:

21 hang power snatches (115/75)

50 air squats

1 minute plank

Tuesday 6/14/22 row, thrusters

 For time:

27-21-15-9

Calorie row

Thrusters

* 20 sit ups btw rounds

Sunday 6/12/22 Snatches

 Strength: every :30 for 12 minutes- 1 hang power snatch

Conditioning: 2 rounds for time

          15 toes to bar

          30 alternating dumbbell snatches (60/40)

          90 DUBS

Plant based burgers

 

Saturday 6/11/22 strength: bench press drop sets

 #1. Strength: bench press drop sets

#2. Conditioning: 

Modify: AMRAP-18

6 deadlifts

60 singles

15 wallballs

Friday 6/10/23 Captain Thunderpants

 Strength: box squats

Conditioning: Captain Thunderpants 

10 rounds for time

200 meter row

10 burpees

5 power cleans (95/135)

Thursday 6/9/22

 

Wednesday 6/8/22 Spindrift

 

Monday 6/6/22 lunges +

 

Sunday 6/5/22 deadlifts burpees air squats

 Strength: Rack pulls 5-5-5-3-3-3

Conditioning: E2MOM in 16 minutes 

8 deadlifts (155/105)

8 bar facing burpees

24 air squats 

Saturday 6/4/22 power cleans + push press ladder

 #1. Strength: Trap bar farmer carry

#2. Conditioning: power clean/push press ladder

Power cleans 1-2-3-4-5-6-7-8-9-10

Push press 10-9-8-7-6-5-4-3-2-1

* 10 WAllballs between rounds

Strength-  Mo-95#

                 Matt- 185#

                 Kate- 195#

                  Lynn- 165# ( her body weight 😂)

                 Pete- 235#

Metcon

Lynn -16:05

Matt- 16:25

Mo- 17:02

Kate-17:08

Pete- 20:21

Friday 6/3/22 sit ups, singles, front squats

 Conditioning: for time

25 sit ups

50 singles

15 front squats

-

25 sit ups

50 singles

13 front squats

-

25 sit ups

50 singles

11 front squats 

- 

25 sit ups

50 singles 

9 front squats 

Thursday 6/2/22 partner

 Strength: front squats

Conditioning: partner WOD for time

Row 1200 meters

Partner holds plank (switch every 200 meters)

100 Thrusters 

Partner holds wall sit ( switch every 10)

6/1/22 EMOM deadlift and KB

 Conditioning: EMOMS X3

EMOM-6

7 deadlifts

7 KB swings

REST 2 minutes 

EMOM-5

5 deadlifts

5 KB swings

REST 2 minutes

EMOM-4

3 deadlifts 

3 KB swings 

* add weight after each EMOM