Wednesday June 10, 2020

Lifestyle (Barbell Free) Every 2 min x 5 sets 8-12 DB Push Press @ 31×3 *Push Press DB’s up, then 3s hold at top, 3s down then 1 second on shoulders, repeat WOD Below Fitness & Performance Every 2 min x 5 sets Push Press 3, 3, 2, 2, 1 1st set 3 reps, 2nd set...

Tuesday June 9, 2020

Lifestyle & Unloaded Every 2:30 min x 4 sets DB Front squat or Goblet Squat 1st set 9 reps, 2nd set 7 reps, 3rd set 5 reps and final set 3 reps *After each set complete a 30s AMRAP of Jumping Air Squats 3 Rounds For time (18 min CAP) 40/30 Cal Row 20 Burpees 10...

Monday June 8, 2020

Lifestyle & Unloaded Every 2 min for 5 sets 5 per side single arm Deadlifts @ 33×1 (keep object inside feet) *optional 30s Superman hold after Deadlifts 27 – 21 – 18 – 15 – 12 – 9 – 6 – 3 (20 min CAP) Jumping Pull-ups KB Deadlifts Seated DB Press Run 200m...

Sunday June 7, 2020

Lifestyle & Unloaded EMOTM for 10 min 1st: 5-10/side Single Arm KBS (eye level only) 2nd: 5-10 Push-ups + 5-10 Ring Rows 4 min AMRAP x 3 sets 10 KBS 15 Sit-ups 25 Alt DB Press 2 min rest   Fitness & Performance EMOTM for 10 min 1st: 3 Power Snatch 2nd: 3-5 Bar...

Saturday June 6, 2020

Lifestyle, Unloaded, Fitness & Performance With a Partner For time (30 min CAP) 100 – 80 – 60 – 40 – 20 Slamballs (25/15#) Leg Raises Cal Row Or For time individually (30 min CAP) 60 – 40 – 30 – 20 – 10 reps of Slamballs (25/15#) Leg Raises Cal...

Friday June 5, 2020

Lifestyle & Unloaded EMOTM for 6 sets 1st: 12 Alt DB Snatch 2nd: 12 DB Goblet Squats WOD Below Fitness & Performance Every 2:00 for 6 sets 2 Hang Squat Snatch EMOTM for 16 min 1st: 10-16 KBS (50/35#) 2nd: 16-20 Sit-ups 3rd: 5-8/side KB Thruster (50/35#) 4th:...