6.24 - 6.30

Monday

20 Rounds I go you go style


10 Bench @ 155/105

10 Barbell Upright Row

10 Box Jump Over

*one partner completes an entire round then rests*

3 Sets

1 Min of Skull Crushers

1 Min of Lateral Raises

1 Min Rest

Tuesday

Back Squat 4x3
After last set use working weight for FRONT RACK future holds 3x :15 second hold
Metcon

2 Min AMRAP

25/18 Calories ROW / Bikw

Max Wall Balls In remaining time

2 Min Rest

* CAN You Guys BREAK 100 wall ball reps?!*

100 Banded Glute Bridges

Big Wednesday

Every 7 Min for 5 Rounds

300m Run

15 TTB

20 G2OH

300m Row

15 Weighted Sit Ups

Accessory

4 Sets :45 weighted Plank

Thursday

5 Big Sets

8 Weighted Dips

8 Z-Press Each Arm

Metcon -

100 DU

25 C2B

50 Hang C&J

100 DU

50 Hang C&J

25 C2B

100 DU

3 Sets of 21s (7/7/7)

Friday

3x 10 RDL (clean grip only)

Metcon-

5 Rounds

20/14 BIKE/Row Sprint

5 Power Cleans @75%-

3 min Rest-
* we are using a percentage of our heavy single we hit 2 weeks ago*

Accessory

8 Rounds Tabata

Alternating -

A. RKBS

B. KB Shrugs or Rows (you choose!)

Saturday

80 Back Squats (135/95)
60 TTB
50 Calories

80 Front Squats (95/65)
60 K2E
50 Calories

80 OHS (75/55)
60 V-Ups
50 Calories

*35 min Cap*
*alternate between bike and row for cals


Sunday

24 EMOM

A.8 Shuttle Sled Sprints

B.15/12 Cal Row

C.20 Jumping Lunges

D.20 USA Swings

6.17 -6.23

Bench

Speed Bench

4 sets x 2 Bench

Supersetted 6 Weighted Chin Up


*last set 1 giant set of 10/10/10 wide regular narrow all 30 rep without putting bar down only re-rack* 135/95


Metcon

15 Incline DB bench press (climbing in weight) Immediately into;

45sec. of Max DB Bent over Rows (right arm only)

15sec. Transition

45sec. of Max DB Bent over Rows (left arm only) Rest 2 minutes


Repeat for 4 Total Rounds



Accessory Work 

100 Barbell Curls 2 second negatives with a partner


Tuesday


Back Squat

3x4 Back Squat

(build off last weeks 6 rep NO MISSES)


After last set of Back Squat: 

load up 110-120% of 1RM

3 sets of :15 sec Back Rack Future Holds


Metcon 

3 x 4min AMRAP

50 Double Unders

25 TTB or Weighted Sit Up

Max DB/KB Front Squats in remaining time


-2 min rest between AMRAPS-

*can anyone break 100?!*


Accessory Work

4 Sets

:40/20 Weighted Planks


Big Wednesday


(0-8min)

1 Round:

50 Russian Swings 

800m Run


(9-14min)

50m Farmers Carry

15 Cal Row

10 Fat Grip DB Snatch (5/5)


(16-24min)

1 Round

50 Russian Swings

800m Run


(25-30 min)

50m Farmers Carry

15/10 Calorie Row

10 Fat Grip Clean Press (5/5)




Thursday

2 Min AMRAP

12/9 Calories Bike/Row

8 Push Jerks (135/95)

Max UNBTN Burpees


Rest 2 Min x 5 rounds

*Score is only UNBTN Burpee*

Accessory 

1x100 Dips

*Every time you break 20 Barbell Curls*

*10min Cap*


Friday


Power Clean

Every 3 min for 10 Rounds

3 Power Cleans (75% of single)

10 Pull Ups 

35 DU


Accessory Work

3 Sets 

12 Single Arm Bent Rows

25 Banded Pull apart




Partner Wod


3 Person Team


1 mile Run (200m intervals)

40 Synchronized USA Swings  

30 Sled Push

2000m Row

30 Sled Push

40 Synchronized USA Swings 

1 Mile Run (200m intervals)


*2 teammates Run at the same time 1 solo*



Sunday Sweat

EMOMx30

A. 15/12 Calories Assault Bike SPRINT

B. 12 Burpees

C. 50 Double Unders

D. :45 Plank 

E. Rest

6.10 - 6.16

Monday

Pause Bench Press 4x3 (3sec pause)

4x3 weighted chin up (5 to 8 if you aren’t adding weight)


Conditioning:

Every Minute On The Minute

until 100 Push Ups  is reached

Even- Max Deficit Push Ups (45lb plates under hands)

Odd- 10 DB Bent Row + 20 Double Unders


*challenge- dips instead of push ups*



Accessory Work

3 rounds:

  • 1min. of Skull Crushers 

Immediately into;

  • 1min. of double DB hammer bicep curls (same DB’s)

Rest 1min


Tuesday


Back Squat 3x6 


EMOM x 5min 3 x front squats 225/155 
EMOM x 5min :45 Weighted Plank
EMOM x 5min 3 x front squats 225/155 
EMOM x 5min 15 x Weighted Sit Ups

Accessory Work

1 x 100 Seated Hamstring Curls

Big Wednesday 

(0-7min)

For Time 

2 Rounds:

400m Run

60 DU


(9-14min)

AMRAP

12 Pull Up

250m Row or 500m Bike

50m Farmer Carry


(16-23min)

2 Rounds for time:

400m Run

60 DU


(25-30 min)

AMRAP

12 Pull Up

250m Row or 500m Bike

50m Farmer Carry



Thursday 

5x3 Weighted Dips


Every 2 Min for 7 Rounds

15 Burpees + 6 Each Single Arm DB Push Press


Accessory

2 Rounds

Lateral Raise x25

Tricep Pushdown x50


Friday

HEAVY SINGLE 

15 Min Running Clock

Power Clean

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Continue to build to heavy single


15 Min EMOM

1. 1 Round of U. Style “DT”

2. 15 TTB

3. Rest


*DT is 12 DL, 9 HC, 6 Lunges (3each Leg) all need to be done unbroken*


Saturday


Team EMOM:


Every 7 min. x 5 Rounds: (35min.)


Round 1.) 40 Cal Bike + 100 Wall Balls 20/14

Round 2.) 40 Cal Row + 100 Russian Swings

Round 3.) 40 Cal Bike + 100 V-Ups / Sit Up

Round 4.) 40 Cal Row + 100 Push Up

Round 5.) 40 Cal Bike + Max Goblet Squats


Men Rx 40 Calories 

Ladies RX 30 Calories



Sunday


Double Tabata (20sec work x 10sec rest x 8 rounds)


station 1.) Ground to Overhead (45/25)

station 2.) Bike SPRINT

station 3.) Shuttle Sprints

station 4.) Double Unders


Accessory Abs

8 Rounds :20 / 10

L sit or plank 

Weighted sit up


Each round alternating 

6.3 - 6.9

Monday

Pause Barbell Bench Press 4x4 (2/2/0/0)

Weighted Chin Up 4 Reps


100 DB Bench Press for time 

*Everytime you break 15 SDHP (95/65)*

CAN ANYONE GO SUB 10 Min?!


1x100 Tricep Extension



Tuesday 

3x6 Back Squats (heavier than 8 rep sets)


Metcon

4 EMOM

10 Deadlift 165/115

10 WallBalls 

-2 min Rest-

4 EMOM

10 Deadlift 135/95

10 WallBalls

*DL and WB in same minute*


2x50 Single Leg Hamstring Curls



BIG Wednesday 

(0-9min)

2 Rounds:

400m Run

400m Row


(10-15min)

7 (Left Arm) DB Snatch

7 (Right Arm) DB Snatch

7 TTB/Weighted Sit Up


(17-26min)

2 Rounds:

400m Run

400m Row


(28-33 min)

7 (Left Arm) Hang Clean Press

7 (Right Arm) Hang Clean Press

7 TTB/Weighted Sit up



Thursday

Weighted Dips

5x3

(Body weight or banded 5-8 reps per set)

*10 PVC Pogo Hops between Sets*


Metcon 

For Time

21-15-12-9-3

Hang Clean (115/85)

Pull Ups

*30 DU after each set*

(13 min Cap)


Accessory 

3 Sets

Skull Crusher x12

Lateral Raises x15




Friday

Back Rack Lunges

4 Sets 3 Lunges Each Leg 

20 Russian Twists between each set


*build off last week only if you were moving with SPEED! No plate this week*


8 Rounds Every 2 Min:

15/10 Calorie SPRINT

*record each round score is total time*



Accessory Work

400m Farmers Carry (KB lets go unbroken)

*if you have been training with the fat grips this should feel EASY and that’s the goal*



Saturday


35min CAP

4 Total Rounds


1 Round for time:


50/35 Cal Row

40 Burpees

30/20 Cal Assault Bike

20 Snatches 135/95


Rest 3min. and repeat 4 times


Round 1) Power Snatch

Round 2) Power Clean

Round 3) Power Snatch

Round 4) Power Clean




Sunday Sweat

10 Min EMOM

Odd: Max American Swings

Even: 200m Sprint or 10 Shuttle Sprints 


10 EMOM

Odd: Max G2OH

Even: 200m Sprint or 10 Shuttle Sprints


10 EMOM

Odd: Max Weighted Sit Ups

Even: 200m Sprint or 10 Shuttle Sprints


Rest 3 min Between EMOMs

*10m shuttle Sprints will be done from flags to the rig*


5.27 - 6.2

Monday 

Partner WOD


2000m Row

Into

5 Rounds

20 BJO (20inch)

30 RKB (53/35) 

80 DU

Into 

2000m Bike/row

*start with bike or row and finish with opposite*




Tuesday

Front Foot Elevated Back Rack Lunge

4 Sets- 4 Each Leg


Every 5 min for 4 Rounds 

:60 Wall sit

20 Wallball (UB)

25 m Lunge (one trip up the gym)


Accessory Work

100 Banded Hamstring Curl



B I G Wednesday 

Every 7 min for 5 Rounds

300m run

10 TTB

10 Push Press (95/65)

300 m Row

10 Sit Ups

10 SDHP

Get after it.


Thursday

Weighted Dips

5x5 Build Off Last Weeks Weight


Conditioning

2 Rounds

50 DU

24 DB Snatch

12 Strict Pull Up

-into-

1 Round 

100 Double Unders

42 Alt DB Clean Press 

24 Kipping Pull Ups


Accessory Work

2 Sets 12/10/max (12 reps, make the weight lighter, 10 more reps of that same movement, make the weighht lighter again and do MAX reps at the same movement … then switch to the next movement and repeat. Get the muscle you want to see in the mirror)

Lateral Raise 

Hammer Curls



Friday

R D L ‘s

4x8 (heavier/better than last week)

Superset

2 Sled Push

50 Box Jump w/ Step Down (focus here is on the dynamic movement UP and coming down to reset nice and steady)

Into

5 rounds 

10 KB/ Trap Bar Deadlifts

25m Farmers Walk (one trip up the gym)


Into

50 Box Jump step down


Saturday

Partner 


8 min AMRAP

30 cal Row

20 Power snatch (95/65)


At 10 min mark

8 min amrap 

20 cal Row

30 OHS 


At the 20 min Mark

8 AMRAP

30 Push Ups

20 Power Cleans


At the 30 min Mark

8 AMRAP

20 STRICT Push Ups (nothing but palms and feet or knee caps on the ground at any point in time - keep. the. tension. get. the. muscle.)

30 Front Squats


Sunday

‘SWEAT’


KB Annie

50-40-30-20-10

DU

Sit Ups

R. KBS 53/35


*15 min cap*


Accessory Work

8 Rounds alternating

Tabata Abs

:20/:10

L sit

V-Ups