Monthly Archives: June 2017

1-Jul-17-WK11

A. Strength: Push Press 3x8   B. WOD: Partner WOD AMRAP 24 Min #1 1,000m Row #2 AMRAP Of: (as long as it takes your partner to row 1k) 3 DB Push Press (3 right arm, 3 left arm) 6 Push Ups 9 Air Squats -Switch *Pick up where your partner left off
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1-Jul-17

A. Warm Up: For Quality 500m Row -3 Rds NFT 30 DU’s :30 Handstand Walk (Drill’s) 15 A.R.E. Squats   B. Strength: Push Press 3x8   C. WOD: Partner WOD AMRAP 24 Min #1 1,000m Row #2 AMRAP Of: (as long as it takes your partner to row 1k) 3 DB Push Press (3 right…
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30-Jun-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 10 Reverse Lunges 10 GHD Hip Ext 10 T2B   B. Strength: Back Squat 6x1 @ 85-90%   C. WOD: “Kelly” 5 Rds For Time 400m Run 30 Box Jumps 30 Wall Balls   D. Cool Down: Stretching Calf Stretch Pigeon Stretch Shoulder Stretch
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30-Jun-17-WK11

A. Gymnastics: Ring Muscle Ups Every 2:00 For 5 Rounds 10-2-8-4-6 = 30 or break down the reps as needed 8-2-6-2-4 = 22 6-2-5-2-4 = 19 4-2-4-2-4 = 16 *do not do more than 30, if this is easy, wear a weight vest **If you can not do a MU, do Kip Swings in false…
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28-Jun-17-WK11

A. Weightlifting: Split Jerk Every 2:00 For 6 Rds 2 Reps @ 85-90%   B. Weightlifting: High Pull + Full Snatch + High Pull 6x1 @ 60-70% *Focus on hitting the positions and keeping the bar close   C. WOD: 3 Rds For Time 250m Row 12 Alternating DB Squat Snatch 45/35# 21 Ring Dips
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28-Jun-17

A. Warm Up: For Quality 3 Minute Row -3 Rds NFT 8 Sampson Stretches 8 Push Up Drills 8 PVC OHS   B. Weightlifting: High Pull + Full Snatch + High Pull 5x1 @ 80%   C. WOD: 3 Rds For Time 250m Row 12 Alternating DB Squat Snatch 21 Ring Dips   D. Cool…
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27-Jun-17

A. Warm Up: For Quality 400m Run -3 Rds NFT 20 DU’s 10 Wall Balls 10 Close Grip Swings   B. Weightlifting: Squat Clean Thruster 7x1 Building To Max For The Day   C. WOD: “Fran” 21-15-9 Thrusters 95/65# Pull Ups   D. Cool Down: Row 2 Min @ 90% 2 Min @ 85%
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27-Jun-17-WK11

A. Conditioning: Run 800m @ 90% -Rest 4 Min 400m Time Trial -Rest 4 Min 400m @ 85%   B. Weightlifting: Thruster EMOM 7 Min 2 Reps @ 135/95# *Work on solid movement with the heavy weight   C. WOD: “Fran” 21-15-9 Thrusters 95/65# Pull Ups
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