WEDNESDAY JUNE 10, 2015
WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM SUMO DEADLIFT
(NO TOUCH AND GO)
WOD:
6X400M SPRINTS
(2 MINS. REST BETWEEN SPRINTS)
RECORD EACH OF YOUR 6 SPLITS
COOL DOWN:
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TUESDAY JUNE 9, 2015
WARMUP:
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STRENGTH / FOUNDATION:
10 MINS. TO WORK ON
3X3 ARM BAR WARMUP (3 REPS EACH ARM)
WOD:
AMRAP 25 MINS.
2 TURKISH GETUPS (1 LEFT, 1 RIGHT) 70/53
8 RENEGADE ROWS 55/35
15 CALORIE ROW
400M RUN
3 BAR MUSCLEUPS (9 CHEST TO BAR PULLUPS)
7 THRUSTERS 135/95
COOL DOWN:
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MONDAY JUNE 8, 2015
WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
2RM PRESS
WOD:
(20 MIN. TIME CAP)
100 DOUBLE UNDERS (3:1)
75 SITUPS
50 KB SWINGS 53/35
25 BURPEES
50 KB SWINGS 53/35
75 SITUPS
100 DOUBLE UNDERS (3:1)
COOL DOWN:
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FRIDAY JUNE 5, 2015
WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM THRUSTER
WOD:
(20 MIN. TIME CAP)
3 ROUNDS
25 WALL BALLS 20/14, 10′
10 SUMO DEADLIFT HIGH PULL 115/75
25 BOX JUMP 24/20
10 PUSH PRESSES 115/75
COOL DOWN:
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THURSDAY JUNE 4, 2015
WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
5RM SNATCH PULL
(WORK TOWARD A HIGH THIGH CONTACT POINT,
ELBOWS FINISH HIGH OVER BAR WITH BAR RIGHT UNDER CHEST)
WOD:
24 ROUNDS
:20 SEC. ON / :10 SEC. OFF
AMRAP
11 CALORIE ROW (FEET OVER STRAPS) OR 25 DOUBLE UNDERS (3:1)
13 KNEES TO ELBOWS
(START WHERE YOU LEFT OFF)
AFTERMATH:
TABATA CALORIE ROW (FEET OVER STRAPS) OR TABATA DOUBLE UNDERS
(DO WHAT YOU DIDN’T DO IN THE WOD)
COOL DOWN:
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WEDNESDAY JUNE 3, 2015
WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
4RM FRONT SQUAT
WOD:
800M RUN
20 DEADLIFTS 135/95
20 PULLUPS
400M RUN
20 DEADLIFTS 135/95
20 PULLUPS
200M RUN
20 DEADLIFTS 135/95
20 PULLUPS
COOL DOWN:
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TUESDAY JUNE 2, 2015
WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
ROPE CLIMB AND L-HOLDS
LEGLESS, WEIGHT VEST, L-POSITION
LEG WRAP, FOOT GRIP, HAND OVER HAND PULLS FEET ON FLOOR
(IF YOU’RE NOT READY FOR THE ROPE, 5X5 RING ROWS)
AFTER ROPE WORK; TUCK HOLDS/L-HOLDS ON P-BARS OR RINGS
WOD:
30-20-10
DEFECIT PUSHUPS (CHEST TO DECK) ON DB’S 55/35
LOW CARRY LUNGES 55/35
AFTERMATH:
2 ROUNDS
15 HOLLOW ROCKS
MAX TIME PLANK HOLD
COOL DOWN:
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MONDAY JUNE 1, 2015
WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
1RM SQUAT SNATCH
WOD:
AMRAP 15 MINS.
21-15-9
DB POWER SNATCH (LEFT) 55/35
GOBLET SQUAT 55/35
DB POWER SNATCH (RIGHT) 55/35
LATERAL BURPEES OVER UPRIGHT STANDING DUMBBELL
COOL DOWN:
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FRIDAY MAY 29, 2015
WARMUP:
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STRENGTH / FOUNDATION:
20 MINS. TO WORK ON
2RM POWER CLEAN
DO NOT HAVE TO MAINTAIN GRIP BETWEEN REPS
WOD:
AMRAP 8 MINS.
PRESS 115/75
EACH TIME YOU BREAK DO 50 DOUBLE UNDERS (2:1)
REST 4 MINS.
AMRAP 8 MINS.
HANG POWER CLEAN 165/115
EACH TIME YOU BREAK DO 30 SQUATS
RECORD TOTAL PRESSES, HANG POWER CLEANS
COOL DOWN:
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THURSDAY MAY 28, 2015
WARMUP:
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STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
HANDSTAND AND HANDSTAND PUSHUP (STRICT) AND PLANK
ON THE WALL: HANDSTAND HOLD, FULL NEGATIVES,
SEGMENTED RANGE HSPU, FULL RANGE, ADD A WEIGHT VEST,
DEFECIT (HEAD BELOW HANDS RANGE)
OFF THE WALL: FREE STANDING HOLD, WALKING,
SHOULDER TOUCHES (START ON THE WALL WITH
WEIGHT SHIFTS FROM HAND TO HAND AND PROGRESS
HANDS OFF THE FLOOR) FREE STANDING HANDSTAND PUSHUP
(IF YOU ARE NOT READY TO PRACITCE HANDSTANDS
WORK ON TEMPO OR DEFECIT PUSHUPS, WALL CLIMBS
AND DB PRESSES)
AFTER HANDSTAND/HSPU WORK; 1 MAX TIME PLANK HOLD
WOD:
21-15-9
PULLUPS
200M RUN
RING DIPS
COOL DOWN:
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