Strength/Skill:

1a) Front Rack Reverse Lunges 3 x 10 each side

1b) Abs with a plate switch 3 x 20 each side

1c) Ankle mobility 3 x 20 seconds each side

Notes: Alternate between the three parts for three rounds.  The lunges can be increasing or across as long as all three sets are challenging.  Take 15 minutes to complete.

WOD:

“Run Forrest”

1 Mile Run

100 Burpees

1 Mile Run

–For Time–

Fitness – 1200 Meters, 70 Burpees

Rx – As is

Notes: This is a long challenging cardio piece today so scale accordingly.  Pick a distance for your run that you can do in 9 minutes or so.  Cut off is 30:00.

Monday 6-26-2017

Strength/Skill:

Power Snatch 8 x 2 increasing.

Notes: Reset for a quick 10 seconds between each rep. Take 20 minutes to complete.

WOD:

“Pavement”

15 KB Swings

Double Unders

15 Goblet Squats

Double Unders

–4 Rounds–

Fitness – 35/25, 10 DU

Rx – 53/35, 30 DU

Rx+ – 70/53, 50 DU

Notes: If you struggle with DU count your attempts. Swings and squats should be unbroken for all 4 rounds.  Cut off is 18:00.

Sunday 6-25-2017

Strength/Skill:

Choose one strength or skill movement you missed from the week and make it up.  Take

Notes: Take 15 minutes to complete.

WOD:

AMRAP x 20

10 Hang Power Snatch

20 Sit-ups

400 Meter Run

–Post Rounds Plus Reps–

Fitness – 75/55

Rx – 95/65

Rx+ – 115/75

Notes: Long one today.  Find a good pace and try to keep all of your rounds the same time.

Partner WOD:

1:00 Max reps at each movement

Wall Balls

Calories Row or Bike

Push-ups

Sit-ups

Burpees

2:00 Rest

–3 Rounds–

–Post Total Reps–

Fitness – 14/10, HR Push-ups

Rx – 20/14, HSPU

Rx+ – 30/20

Notes: Athlete #1 will do their one minute of wall balls while athlete #2 holds a KB in the goblet position standing then they alternate.  After both athletes finish the wall balls they move onto the next movement and follow the same pattern.  After all five movements are completed both athletes rest for 2:00.

Friday 6-23-2017

Strength/Skill:

Squat Clean and Jerk 6 x 1 increasing.

Notes: Your 6 sets do not begin until you hit about 60% of your 1 rep max.  Take 17 minutes to complete.

Beginners: Technique work.  Accumulate 12-15 good reps.  Scale to Power Clean + Front Squat if needed.

WOD:

“Elvis”

30 Squat Cleans

–For Time–

Fitness – 115/75

Rx – 155/105

Rx+ – 185/135

Notes: Plan to do single right out of the gate and be able to pick it up quickly for the first half.  Cut off is 10:00.

Strength/Skill:

1-Arm DB Snatches.  Accumulate 20-25 reps on each arm increasing.

Notes: Take 15 minutes here to play around with DB Snatches.  Scale up to squat snatches if needed.

WOD:

E6MOM

400 Meter Run

25 Air Squats

Double Unders

–4 Rounds–

Fitness – 20 DU or 1:00 of attempts

Rx – 50 DU

Rx+ – 75 DU

Notes:  You should be looking to have almost 2:00 of rest each round so pick your counts and scale accordingly.

Strength/Skill:

1)Wide Grip Pull-ups.  Accumulate 25 reps with…..

  1. A) Weighted
  2. B) Bodyweight
  3. C) Partner Assisted

Notes: Make these challenging.  Start with one option and scale through the reps accordingly.  Take 12 minutes to complete.

2) Take 5-7 minutes working on Overhead Squats.

WOD:

“Cold Wind Blows”

15 Overhead Squats

15 KB Swings

15 Toes to Bar

–4 Rounds–

Fitness – 45/35, 35/25

Rx – 75/55, 53/35

Rx+ – 95/65

Notes: Find a weight for the OHS and KB Swings that you can do all 15 unbroken each round.  We are looking for lighter and faster for this.  Cut off is 15:00.

Strength/Skill:

1a) Bottoms Up KB Press 3 x 6 each side.

1b) DB Split Squats 3 x 8 each side.

1c) Abs with a plate switch 3 x 30 seconds max reps. (left + right + 1 rep)

Notes: Take 17 minutes to complete.

WOD:

500 Meter Row

25 Burpees

1:00 Rest

400 Meter Row

20 Burpees

1:00 Rest

300 Meter Row

15 Burpees

1:00 Rest

200 Meter Row

10 Burpees

1:00 Rest

100 Meter Row

5 Burpees

–For Time–

Fitness – As is

Rx – As is

Rx+ – As is

Notes: Cut off is 20:00 including rest.

Monday 6-19-2017

Strength/Skill:

Normal Stance Box Front Squat.  Build to a heavy 1-rep.

Notes: In 8-10 sets build to a heavy 1-rep.  This is not a 1-rep max and we should not be failing on any reps. Take 22 minutes to complete.

Beginners: 5 x 5 increasing.

WOD:

“Eddie Murphy”

400 Meter Run

50 Thrusters

400 Meter Run

–For Time–

Fitness – 45/35

Rx – 75/55

Rx+ – 95/65

Notes: Make sure you don’t come out too fast on the first 400 meter run.  Thrusters should be done in sets of 10 at a minimum.  Aim to do the first 20-25 unbroken.  It is meant to be light.  The last 400 meter run is an all out sprint.  Cut off is 10:00.  Scale the run if you need to.

Sunday 6-18-17

Strength/Skill:

Power Snatch 5 x 3 increasing.

Notes: Use all the sets to work on the part of the lift you struggle with the most.  Take 15 minutes to complete.

WOD:

EMOM x 20

Minute 1 – 15 KB Swings

Minute 2 – 100 Meter Run

Minute 3 – 15 Goblet Squats

Minute 4 – 10 Burpees

Minute 5 – Rest

–Post Total Rounds–

Fitness – 35/25

Rx – 53/35

Rx+ – 70/53