June 17 - 22

Monday

Tempo back squats

7x3 @ (32X1) 3 sec down, 2 sec pause at bottom, explode up, pause 1 sec at top

WOD: 'Kelly' 5RFT

400m run

30 box jumps @24/20

30 wallballs 20/14@10/9'

Tuesday

Push Complex, 6 rounds on the 2:30
2 Push Press + 2 Push Jerk


accessory: strict press/banded strict press

WOD: 12 min AMRAP

15 power snatch #95/65
10 OHS
5 RMU or C2B

Wednesday

Strict T2B 10-9-8-7-6-5-4-3-2-1 ring dips/HSPU 1-2-3-4-5-6-7-8-9-10

WOD: 15 min AMRAP

20 KBS

20m DB front rack lunges

10 burpees

20m DB front rack lunges

Thursday

WOD: For time

1500m row

150 double unders

1 mile run

150 double unders

Friday

Barbell Turkish get-up

WOD: 15 min EMOM

2x Bear Complex

Saturday

WOD: 'Liam'

800m run with 45/35 plate
100 T2B
50 Front Squats 155/105
10 Rope Climbs

800m run with plate

June 10 - 15

Monday

Tempo back squats

6x4 @ (32X1) 3 sec down, 2 sec pause at bottom, explode up, pause 1 sec at top

WOD: 3RFT

12 goblet squats @ 50/35

21 KBS

1k row

Accessory: 5x5 Bulgarian split squat (each leg) + 5x5 weighted hip thrusts

Tuesday

6 rounds, on the 90 sec

3-5 T2B + 3-5 Pullups (C2B)

WOD: 5RFT

4 wall walks

10 pullups

10 box jumps @ 30/24

400m run

Core: 8 min alternating tabata

a: v-ups

b: weighted Russian twist

Wednesday

6 rounds 

2 power snatch + 2 OHS

WOD: 12 min AMRAP

12 T2B

12 DB box step-up @50/35

12 DB snatch

Bonus: 10 min EMOM

odd: 8-10 HSPU

even: 6 pistol

Thursday

"Macho man" 3 power clean + 3 front squat + 3 jerk

5 rounds of 2 complete 'Macho man' sets

WOD: For time

3 rounds

10 power clean @115/85

20 wallballs

then

2 rounds

8 thrusters 

75 double under

then 1 round 

35 cal ski/bike

Friday

Deadlift 5x5

WOD: For Time

$$$ 800m run

3 rounds

21 deadlift @135/95

15 bar-facing burpee

9 front squat

Saturday

WOD: 'Badger' 3RFT

30 squat clean @ 96/65

30 pullups

800m run

June 3 - 7

Monday

Snatch 5 rounds 3 pull + 2 high pull + 1 power snatch

WOD: 24-18-12-6

OHS @ 75/55 wallballs @ 20/14 box jumps calories

Tuesday

4 rounds, 40 sec on/20 sec off min 1: pistol squats min 2: ski erg min 3: pullups min 4: Assault bike

WOD: EMOM 20 min

2 HSPU 4 pistol squat 8 T2B

Wednesday

6 rounds 4x2 sec pause (at bottom) Front Squat

WOD: 'CF Disco'

10-9-8-7-6-5-4-3-2-1 clean @ 75% of BW pullups

Thursday

WOD: for time; teams of 2

$$$ 1000m row, alternate every 250m

Then

2 Rounds 20 Burpees 40 Wallballs @20/14 60 box jumps @24/18 80 abmat situps 100 KBS @ 50/35 then $$$ 1000m row alternate every 250m

Friday

5 rounds: 2 push press + 3 push jerk

WOD: 5RFT

5 DB push press @ 45/30 10 DB box step-up @18/12" DB farmer's carry around rig *every time weight drops, 5 burpees

May 27 - 31

Monday

WOD: 'Murph' 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run

Tuesday

Deadlift 3-3-3-3-3

WOD: AMRAP 20 min

20 box jump 20m single arm farmer's walk @80/60 20 slam ball 20m single arm farmer's walk

Wednesday

6 rounds 3 hang power clean + 2 hang squat clean

WOD: Tabata: rest 1 minute between each movement

Deadlift @185/135 Hang Power Clean @135/95 Front Squat @85/65 Push Press @65/45

Thursday

4 rounds EMOM 40/20 lateral jumps pistol squats box jumps 30/24

WOD: 'Jackie'

1000m row
50 thrusters @45/35
30 pullups

Friday

DB Thruster 10-9-8-7-6-5-4-3-2-1

WOD: 5 min AMRAP x3 2 min rest

DB thruster 35/25 T2B DB Snatch 35/25

burpee devil's press 35/25 pullups

May 20 - 24

Monday

Snatch Complex 3x Power snatch 3x overhead squat

WOD: 21-15-12-9-6

Burpee Box Jump overs Power snatch #95/65

Tuesday

8 Rounds EMOM: 3 box jumps (increasing height)

WOD: “Frelen”

5 Rounds: 800 m run 15 Db Thrusters 15 pull ups

Wednesday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 10 bent-over row

WOD: $$ 50 Wall ball

Then 3 rounds: 15 HSPU 20 T2B 25 Burpees

Thursday

Back Squat 5-5-5-3-3-3

WOD: 8 min AMRAP

30 DU 15 KB Swings

Friday

Partner Chipper #115/ #85 20 min AMRAP 0-4: DL 4-8: Squat clean 8-12: S2OH 12-16: front rack Lunges 16-20: Thrusters Ev. 4 min run 400 *1 works at a time

May 13 - 17

Monday

6x on the 90 sec: 

1 Squat Clean + 1 Front Squat 

WOD: 

3RFT

75 Double Under

25 Wallball

3 min rest

3RFT

20 DB Snatch

10 burpee

Tuesday

Deadlift

5-5-5-5-5

WOD: 12 min AMRAP

15 Cal row

10 Deadlift @ 225/155

10 ring dips

Wednesday

Bulgarian split squat

4x8 (each leg)

WOD: 3RFT

500m row

30 wallball

20 KBS @50/35

10 (each leg) OH lunge

Thursday

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 20 min EMOM 45 on/15 off

min 1: air squat

min 2: HSPU

min 3: Box Jumps

min 4: bar Muscle up / C2B

Friday

'Murph' Prep

teams of 2

800m run

100 pullups

200 pushups

300 air squats

800m run

May 6 - 10

Monday

Sumo Deadlift

5-5-5-5-5

2 min active recovery between each set

30 sec rest

1:00 jump rope

30 sec rest

WOD: 5 RFT

10 Deadlift @225/155 20 air squat 30 KBS @ 50/35 20 Box Jump @24/18

Tuesday

AMRAP EMOM: 4 Rounds min1: Pullups min2: ring dips min3: pistols

WOD: AMRAP 20 min

'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullups

Wednesday

6 Rounds

2 Power Snatch + 3 OH Squat on the 2 min

WOD: 3x 5 min AMRAP

10 cal 10 Power snatch@95/65 2 min rest 10 cal 10 T2B 2 min rest 10 cal 10 thruster @95/65

Thursday

WOD: tems of 2

20 RFT 5 pullups 10 box jumps @24/18" 5 Devil's Press

Friday

Push complex 1 strict + 2 Push Press + 3 Push Jerk accessory: 3x10 bent-over row

WOD: EMOM 15 min

8-10m OH walking plate lunge (45/35) + 3-5 burpee