Sunday, June 25 - Saturday, July 1

Sunday, June 25 - Rest Day

 

Monday, June 26

Strength: Back Squat

3x10

WOD: 12 Minute AMRAP

  • 3 Bar Muscle-Up
  • 9 Thruster (63/95)
  • 6 Bar-Facing Burpee

*Scale for Bar-Muscle Ups will be 6 Chest to Bar Pull-Ups.

Strength Class - 6:30PM

  • Back Squat - 10 minutes to find heavy double
  • Push Press - 5x5
  • DB or KB Step-Up - 3x4 (each leg)
  • Strict Pull-Up - 3x8
  • Air Squat + Push-Up - 12-9-6

 

Tuesday, June 27

Strength: 10 Minute MOMO

Push Jerk

  • 3 Reps at 75-80% of 1 Rep max

WOD: 10 Minute Ladder

1-1, 2-2, 3-3, 4-4, 5-5...

  • Hang Snatch (73/115)
  • Tall Box Jump (24"/30")

 

Wednesday, June 28 - LAST Bring a Friend for FREE Day!

WOD: 18 Minute EMOM

Minute 1:

  • 12/14 cal. Row 

Minute 2:

Minute 3:

  • 15 MB Sit-Ups (14/20)

Mobility: 10-15 minutes w/ Foam Roller or Lacrosse Ball

  • Quad work - 5 minutes
  • Lat work - 5 minutes

Strength Class - 6:30PM

  • Bench Press - 10 minutes to find heavy double
  • Deadlift - 5x5
  • Bent Over Row - 3x8 
  • Strict Ring Dips - 3x5
  • Glute Ham Raise - 3x4
  • Wall Balls + Pull-Ups - 12-9-6

 

Thursday, June 29

Hero WOD: 30 Rounds for Time

"Holleyman" (compare to 11/11/14)

  • 5 Wall Balls (14/20)
  • 3 Handstand Push-Ups
  • 1 Power Clean (153/225)

*35 minute HARD time cap. Scale for HSPU will be Pike Push-Ups (view here) or Push-Ups today.

 

Friday, June 30

Strength: 8 Minute EMOM

Minute 1:

Minute 2:

WOD: 3 Rounds for Time

  • 30 KB Swings (35/55)
  • 20 Triple Unders 
  • 400M Run

*18 minute time cap.

 

Saturday, July 1

WOD: Chipper for Time

  • 500M Row
  • 50 Toes to Rig
  • 50 Goblet Squats (35/55)
  • 50 Burpees
  • 50 Push Press (33/45)
  • 1 Mile Run
Posted on June 25, 2017 .