Comment

Tue WOD 6.18.19

Body Building/Accessory

Complete 3-4 Sets of...

8 Alt SA DB Chest Press (16 total)

8 - 10 Strict Pull Ups (Weighted if you can)

12 DB SA Rows

6 - 8 Strict Ring Dips (Weighted if you can)

15 Straight Leg Drops


WOD

For Time...

400 M Row

21 DB Burpee Box Step Overs 35/25 - 20/16"

21 HSPU

15 DB Burpee Box Step Overs 35/25

15 HSPU

9 DB Burpee Box Step Overs 35/25

9 HSPU

400 M Row

(20 Min TC)


Mod Key

P: 15/10, 16/12

RX: As Prescribed

C: 50/40, 24/20"


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Half Pigeon

Adductor Stretch (Frog)

Comment

Comment

Mon WOD 6.17.19

Strength

Front Squat (Wk 6)

2@40%, 2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+


WOD

8 Min Amrap

6 Deadlifts (50% of Max FS)

6 Hang Power Cleans (50% of Max FS)

6 Front Squats (50% of Max FS)

32 DU's


Mod Key

P: 40%, 32 Su's

RX: As Prescribed

C: 65%, 64 Du's


Extra Conditioning

2 Rounds

25 GHD Sit Ups

15 Calories Assault Bike


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Scorpion Stretch (pec/shoulder/chest)

Couch Stretch


Comment

Comment

Sun WOD 6.16.19

Strength

In 15 Min, Work up to a heavy...

1RM Thruster


WOD

23 Min Amrap with Increasing Weight Ladder every round


200 M Run

3 Hang Power Cleans

2 Front Squats

1 Jerk

Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Couch Stretch

Pec Stretch

Comment

Comment

Sat WOD 6.15.19


WOD

(A)

15 Min Amrap

1 Wall Walks

7 Wall Balls 20/14

1 Rope Climb


One person running 200 M at all times..

(B)

15 Min Amrap

5 Burpee Box Jumps 24/20

5 DB Hang Clean and Jerk R (No Snatch) 35/25

5 DB Hang Clean and Jerk L (No Snatch) 35/25


One person rowing 200 M at all times..


Mod Key

P: (A)12/10, 3 Strict Pull Ups, (B)16/12, 20/15

RX: "As Prescribed"

C: (A)Wall Walk + HS Walk Out 6 Ft, 25/20, Legless (B) 50/35


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Hamstring Stretch

Half Pigeon

Comment

Comment

Fri WOD 6.14.19

Strength

[A]

Squat Snatch (Wk 3)

7 x 1 Working up to 80-90%

3 x 1 @ 80-90%

[B]

Snatch Pulls (Wk 3)

3 x 1.1.1 @ 80-90%


WOD

5 Rounds

5 Power Snatch 95/65

10 OHS 95/65

5 C2B

[10 Min TC]


Mod Key

P: 65/45, Pull Up or Modified Pull Up

RX: "As Prescribed"

C: 115/75, BMU


Extra Conditioning

ABS

3 Rounds

200 M row sprint

10 V-Ups

60 Sec Plank


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Posterior Chain

Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Thurs WOD 6.13.19

Strength

Front Squat (Wk 5)

4 x 5 Working up to 60-70%

4 x 5 @ 60-70%


WOD

[A]

Complete As Many Reps as Possible without dropping the Bar of....

Back Squats 135/95

-Right Into-

[B]

Remaining AMRAP of...

4.8.12.16.20.24....

Russian Plate Twists 45/35

Cal Row

Pistol Squats (tot)

[20 Min TC]


Mod Key

P: 65/45, 15/10, Mod Pistols

RX: "As Prescribed"

C: 155/110, 55/45, 35/26 Weighted Pistols


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Foam Roll Posterior Chain

Couch Stretch

Comment

Comment

Wed WOD 6.12.19

Body Building

Complete 3-4 Sets of...

12-15 DB Pull Overs

12-15 Barbell Bent Over Row

30 Sec L-Sit Hold

8-12 Curl to Arnold Press


WOD

17 Min Amrap

5 Push Press 95/65

10 DL 95/65

15 Box Jumps 24/20


Mod Key

P: 65/45, 16/12

RX: "As Prescribed"

C: 115/75


Extra Conditioning

1 Mile Run @ 70-80%


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Adductor Stretch (Frog)

Scorpion Stretch (pec/shoulder/chest)

Comment

Comment

Tue WOD 6.11.19

Strength

Back Squat (Wk 6)

2@40%, 2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+


WOD

50/45 Calories Assault Sprint

40 Du's

30 Wall Balls 20/14


(8 Min TC)


Mod Key

P: 30 Calories, 1:1 Su's, 12/10

RX: "As Prescribed"

C: 50 DU’s, 50 WB 25/20


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Half Pigeon

Adductor Stretch (Frog)

Comment

Comment

Mon WOD 6.10.19

Barbell/Oly


Split Jerk (Wk 5)
5 x 2 Working up to 60-70%
4 x 2 @ 60-70%

WOD 


20 Min AMRAP of...
14 Floor Press 95/65
12 Windshield Wipers 95/65 (tot)
5 SDHP 
2 Wall Walks

*Every 2 Min, Complete 5 Strict Pull Ups

Mod Key


P: 55/45, Mod Wall Walk, Mod Strict Pull Up
RX: "As Prescribed"
C: 135/95, 20' HS Walk, Strict C2B

Extra Conditioning


50 Cal Row or Assault Sprint
-Rest 3 Min-
50 Cal Row or Assault (match your time)

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Scorpion Stretch (pec/shoulder/chest)
Couch Stretch

Comment

Comment

Sun WOD 6.9.19

Strength

10 Min Team Sprint

15 Cal Assault Bike or Rower

Max Thrusters during that time 65/45


*Switch every time 15 Cal is completed!

P: 45/35

Rx : As Prescribed

C: 95/65


WOD

5 Rounds

5 Strict TTB

10 Lateral Power Ups 24/20 (Total)

10 Full Cleans 55% of 1RM

200 M Run

(20 Min TC)


Mod Key

P: Strict Straight Leg Raises, 20/16, 45% of 1RM

RX: "As Prescribed"

C: 3 Strict Pull Overs, 65% of 1RM,


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Couch Stretch

Pec Stretch

Comment