Wod for Thursday June 15th

STRENGTH


Back Squat
3x8
1x5
3x2




Grace
30 x Clean & Jerk (135/95)


Rest 10 Min


Isabel
30 x Snatch (135/95)






Additional Core
-Plank Complex 
3 x Sets of
1 Min Plank
1 Min (L) Side Plank
1 Min (R) Side Plank

WOD for Wednesday June 14th

STRENGTH


OHS
6x2
33x1


Squat Clean
10x1




WOD


Run 2 Mile
Rest 10 Min
Row 2 K

WOD for Tuesday June 13th

STRENGTH


Deadlift


2x8
3x5
3x2
***Increase Weight as Able




WOD


Buy In: 100 x Push-ups
then
3 Rounds for Time
8 x Power Snatch (135/95)
24 x GHD
72 x Double Unders




Post Workout
-Calf Stretch
-Shoulder Mobility

WOD for Monday June 12th

Strength


Z-Press
6 x 4 ...Try to increase weight from previous Z-Press.




WOD EMOM 21 Min


Fitness:
Min 1:  10 Burpee Box Jump (24/20)
Min 2:  12 Pull-ups
Min 3:  30 Sec Planks




Performance:
Min 1:  14 Burpee Box Jump (24/20)
Min 2:  15 C2B Pull-Ups
Min 3:  45 Sec Planks








Additional Work
Tabata Sit-ups w/ feet anchored.

WOD for Friday June 9th

Fitness
Strength:
5 sets of 8 Deadlifts


WOD:
For time:
1k Row
20 Burpees
10 power cleans(135, 95)
500 Meter Row
20 Burpees
10 Power Cleans
250 Meter Row
20 Burpees
10 Power Cleans


Performance
Strength:
7 sets of 3 Deadlifts @ 80%-85%


WOD:
For time:
1k Row
50 Burpees
10 Power Cleans(185/155)
800 Meter Row
40 Burpees
10 Power Cleans
600 Meter Row
30 Burpees
10 Power Cleans
400 Meter Row
20 Burpees
10 Power Cleans
200 Meter Row
10 Burpees
10 Power Cleans


Optional Conditioning
5k run at an easy pace


Notes

• Restart before each Deadlift rep (i.e.. NO BOUNCING THE BAR)
• This workout is meant to be done at a consistent pace, do not burn yourself out on the first round.
• The weight for the power cleans is consistent through the rounds.

WOD for June 7th 2017

Fitness
Strength:
4 sets
6-8 seated dumbbell press each hand
12 Bent over Rows per hand (with dumbbells)


WOD:
5 rounds
10 ground to overhead(95, 65)
15 Box jumps (20", 16")




Performance
Strength:
4 sets
4-6 Z-Press
10 Barbell bent over row @ 2311


WOD:
"Miller Time"
10 rounds
3 squat clean and jerk (225, 185)
4 box jumps (30", 24")


Optional Conditioning
5 sets
500 meter row
rest 2 minutes


Notes

• Z-Press is preformed seated on the ground with a barbell, pressing overhead.
• Both portions of the Fitness Strength will be performed 1 hand at a time.

WOD for June 6th 2017

Fitness
Strength:
5 sets
6 Strict Pull-ups
30 second hollow hold


WOD:
5 Rounds NOT FOR TIME
5 Turkish get up left
45 second Handstand Hold
5 Turkish Get Up right
45 second Plank


Performance
Strength:
5 sets
3 weighted Pull-ups
30 Hollow Rocks


WOD:
5 Rounds NOT FOR TIME
5 Turkish Get Up Left
30 Shoulder Taps
5 Turkish Get Up Right
60 second Plank


Optional Conditioning
3 sets at 2 mile pace
1 mile run
rest as needed


Notes

• sub 5 wall walks for the handstand holds
• ensure a good shoulder warm up before the workout
• Move through the workout at a good pace but DO NOT rush the Turkish Get Ups

WOD for Monday June 5th

Fitness
Strength:
Every Minute on the Minute for 12 Minutes
2 Front Squats


then


Every Minute on the Minute for 12 Minutes
2 Push Press


WOD:
For Time:
101 Calorie Row
101 Pushups
101 Situps
101 4-count Mountain Climbers


Performance
Strength:
Every Minute On the Minute for 12 Minutes
1 Front Squat @ 90%-97.5% of 1RM


then


Every Minute on the Minute for 12 Minutes
1 Split Jerk


WOD:
"Black Hats"
101 Calorie Assault Bike
101 Pullups
101 Wall-balls
101 Double Unders


Optional Conditioning
8 rounds
200 meter run
1:1 work to rest

Sunday June 4th 2017

Mobility
Pick 3 upper body and lower body stretches and conduct each for 60 to 90 seconds.

WOD for June 3rd 2017

Fitness
Strength:
4 sets
8 Back Rack Forward Lunges
12 Good Mornings
rest 90 seconds


WOD:
4 rounds
1 minute KB Swings(53/35)
1 Minute Abmat Situps
1 minute pullups
1 minute rest


Performance
Strength:
4 sets
8 Bulgarian Split Squats Left
8 Bulgarian Split Squats Right
16 Good morning - LIGHT


WOD:
4 Rounds
1 Minute KB Swings (72/35)
1 Minute GHD Situps
1 Minute C2B Pullups
1 Minute Rest


Optional Conditioning:
50-40-30-20-10
Calories on Assault Bike
Calories Rowing


Notes:
Shoot for the same number of reps for each exercise for every round of the workout.

WOD for June 1 2017

Fitness:


2 mile run
immediately followed by
2k row


Performance:


"Jerry"
1 mile run
2k row
1 mile run


Notes:
Make sure you are mobilizing today. Take 20-30 minutes to work on your joint and muscular mobility after the workout.