Wods

Tuesday June 25, 2019

Tue-06/25/2019
Weightlifting
Back Squat (1,1,1,1,1,1)
6x1 @ 88-95%
Metcon
Metcon (Time)
Rx:
21-15-9
Goblet Squat, 53/35#
Push Ups

Rest 2:00

21-15-9
KB Swings, 53/35#
V Ups

Modified:
21-15-9
Goblet Squat, 35/26#
Push Ups

Rest 2:00

21-15-9
KB Swings, 35/26#
V Ups

Monday June 24, 2019

Mon-06/24/2019
Weightlifting
Only enter score for lift chosen. Others simply hit do not score
Push Press (1)
Strict Press (1)
Jerk (1)
Spend 15 minutes building to a heavy Jerk. This can be Push or Split
Metcon
Metcon (AMRAP - Reps)
Rx:
3:00 AMRAP
400m run
Max Effort S2O, 95/65#

Rest 2:00

3:00 AMRAP
400m run
Max Effort S2O, 135/95#

Rest 3:00

3:00 AMRAP
400m run
Max Effort S2O, 165/115#

Modified:
3:00 AMRAP
400m run
Max Effort S2O, 65/45#

Rest 2:00

3:00 AMRAP
400m run
Max Effort S2O, 115/85#

Rest 3:00

3:00 AMRAP
400m run
Max Effort S2O, 135/105#

Saturday June 22, 2019

Sat-06/22/2019
Metcon
Metcon (Time)
Partner WOD:

8 Rounds (alt Movements)
15 Wall Balls 20/14
15 Box Jumps
15/12 Cal Row
15 Kb Swings 53/35
15 Kb Hang Snatch 53/35

Then,

1 Rd (Divided however)
60 Wall Balls
60 Box Jumps
60 Cal Row
60 KB Swings
60 KB Hang Snatch

* 30 min cap
Athletes will start chipping away. They will alternate movements until 8 rounds is reached. They should be able to push these movements close to UB. Once the 8 rounds is reached, they proceed to chip away at the 60 reps of each. There is a 30 min cap on this workout. Athletes will try to get as far as they can down the line.

Friday June 21, 2019

Fri-06/21/2019
Metcon
Metcon (No Measure)
Core Activation:
3 Rds: 30s hold on each
Plank
Side Star Plank
Superman
Bird Dog Left
Bird Dog Right

Rest 1:30
Metcon
Metcon (Time)
3 Rounds
Rx:
15 DB Hang Cleans, 50/35#
15 HSPU
15 Pull Ups
50 Double Unders

Modified:
15 DB Hang Cleans, 35/20#
15 Box HSPU/Pike PU/DB Press
15 Banded Pull up/Ring Rows
100 Single Unders

After the 3 rounds, rest 2 minutes and complete

40 burpees
Record Total Time

Thursday June 20, 2019

Thu-06/20/2019
Metcon
Metcon (AMRAP - Rounds and Reps)
27 Minute AMRAP
Rx:
400m run
20 / 17 Row Calories
20 / 17 Ski Erg Calories
40 / 37 Bike Erg
20 / 17 Assault Bike Calories

Wednesday June 19, 2019

Wed-06/19/2019
Weightlifting
5 min EMOM Squat Clean (3,3,3,3,3)
3 reps @ 80-90%
Metcon
Metcon (AMRAP - Rounds)
20 Minute EMOM
Rx:
1) 5 Squat Cleans, 155/105#
2) 12 KB Swings, 70/53#
3) 15 Box Jumps, 24/20"
4) 200m run
5) Rest

Modified:
1) 5 Squat Cleans, 115/65#
2) 12 KB Swings, 35/26#
3) 15 Box step ups, 24/20"
4) 200m run
5) Rest

Wednesday June 19, 2019

Wed-06/19/2019
Weightlifting
5 min EMOM Squat Clean (3,3,3,3,3)
3 reps @ 80-90%
Metcon
Metcon (AMRAP - Rounds)
20 Minute EMOM
Rx:
1) 5 Squat Cleans, 155/105#
2) 12 KB Swings, 70/53#
3) 15 Box Jumps, 24/20"
4) 200m run
5) Rest

Modified:
1) 5 Squat Cleans, 115/65#
2) 12 KB Swings, 35/26#
3) 15 Box step ups, 24/20"
4) 200m run
5) Rest

Tuesday June 18, 2019

Tue-06/18/2019
Weightlifting
Deadlift (1)
1 Rep Max Deadlift
Metcon
Metcon (Time)
10 RFT
Rx:
3 Dead lift, 185/135#
5 Bar Facing Burpees
7 Medball Situps, 20/14#
9 Russian Twists, 20/14#

Modified:
3 Dead lift, 135/95#
5 Bar Facing Burpees(step over)
7 Medball Situps, 14/10#
9 Russian Twists, 14/10#

Monday June 17, 2019

Mon-06/17/2019
Weightlifting
Jerk (1,1,1,1,1,1,1)
Spend 15 minutes building to a heavy Jerk. This can be Push or Split
Jerk(any type) 7x1 @ 88-95%
Metcon
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP
Rx:
1 Clean and Jerk, 95/65#
100m run
2 Clean and Jerks
100m run
etc.

Modified:
1 Clean and Jerk, 75/45#
100m run
2 Clean and Jerks
100m run
etc.

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