Month: June 2017

Saturday, July 1st 2017 – Conditioning

Endurance WOD 5k row time trial Core 30 situps 60 russian twists 15 single leg glute bridge each side Partner WOD 800m Run 50 DB Snatch 50/35 6 Rds of Cindy 50 Clean and Jerks 135/95 6 Rds of Cindy 50 DB Snatch 50/35 800m Run

Thursday, June 29th 2017 – Conditioning

Warm-Up 500m row 400m run 10 russian swings (light) 10 KB Swings Strength 4 Sets 15 ring tucks weighted situps 8 Barbell Goodmornings (44×1) WOD 150 KB SWINGS FOR TIME (53/35) EMOM = 1 GYM SPRINT There and Back

Wednesday, June 28th 2017 – Conditioning

Warm-Up 1 min single unders rest :30 1 min doubles 10 air squats 10 pushups 10 strict pull-ups Strength 5 Sets 4 Front Squats @65% of 1rm (33×1 tempo)   WOD 5 SETS OF 3 MIN ON 90 SEC OFF OF 8 Air Squats 7 Pushups 6 Pullups

Tuesday, June 27th 2017 – Conditioning

Warm-Up 800m run 10 burpees 10 box jumps SD 5 Strict Press 5 Push Press Strength 4 Sets 12 Rear Delt Flys (30X1) 12 Front Raises WOD 3 ROUNDS FOR TIME 400M RUN 10 BURPEE BOX JUMPS 10 Push Press (95/65)

Monday, June 26t 2017 – conditioning

Warm-up 3 rounds 200m run 10 wallballs 10 knee raises   Strength 5 Sets 3 Back Squats @90% 8 Pronated Grip pull-ups E3MOM   WOD AMRAP 7 7 T2B 14 Wallballs rest 3:30 AMRAP 3 7 T2B 14 Wallballs (20/14)

Sunday, June 25th 2017 – Conditioning

Swole City “boulder Shoulder” 3 sets 10 rear delt flys 10 front raises 10 upright rows 10 DB press Power WOD Every 4 min x 4 sets 300m/250m row 10 box jump overs 15 burpees over row

Thursday, June 22nd 2017 – Conditioning

Warm-Up EMOM X 9 1 = :40 Row 2 = :30 doubles + 4 stepups 3 = 7-10 clapping push-ups Strength 4 Sets 20 weighted situps 20 Russian twists WOD 4 rounds each 1 person works 1 rest 500m row 40 doubles 8 DB stepups (50/35)

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