WED12JUN2019

WOD

Primer
2 Sets:
5e/side Quadruped Bird-Dog on Bench https://bit.ly/2YpeZ9d
10 Hamstring Curls on Medball
10 Hollow/Arch Swings

Strength
Power Snatch + 2 OHS, start light and build

Conditioning
3 Rounds for Time(16 min cap):
10 Front Squats (185/135)
20 Pull-Ups
50 Double Unders

TUE11JUN2019

WOD

Primer
2 Sets:
3 Wall Walks
8ea/side Quadruped KB Pull through https://bit.ly/2XXrEQH
6ea/side KB Clean and Press

Conditioning
AMRAP 4:
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
Rx: 75/55 | R+: 95/65

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
Rx: 95/65 | R+: 115/80

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Max Calorie Row in Time Remaining
Rx: 115/80 | R+: 135/95

Extra

Conditioning
20/16/12 For Time:
Cal on Ski
KB Snatch (53/35)
*split snatches evenly

MON10JUN2019

WOD

Primer
2 Sets:
10 Banded Side Steps e/s
5 Tempo Squat Jumps (5 Second lower, explode to jump)
15 Hollow Scissor Kicks

Strength
Back Squat: Build to a Heavy Set of 3

Conditioning
8 Rounds for Time:
200 Meter Run
20 Air Squats

Extra

Skill
5-6 Sets:
2-3 Strict Ring MU
60 sec rest
*scale w/ progression from you coach

SAT08JUN2019

WOD

Primer
3 Sets:
10 ea side Pallof Press (standing) https://bit.ly/2XwNB9y
10 ea side Single Arm Thrusters
10 DB Skullcrushers https://bit.ly/2MuFx7Z

Conditioning
Teams of 2, For Time:
400 DBall Carry (80/50)
20 Toes to Bar
15 Squat Cleans (135/95)
400 DBall Carry (80/50)
30Toes to Bar
20 Squat Cleans (135/95)
400 DBall Carry (80/50)
40Toes to Bar
25 Squat Cleans (135/95)

 

FRI07JUN2019

WOD

Primer
3 sets:
3 ea side Half Turkish Get-ups https://bit.ly/2Xy9Dc1
6 Goblet Squats w/ 5sec eccentric https://youtu.be/g6UAm26W038
12-15 DB Reverse Flies

Strength A)
“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press (.75 for women)
Max Strict Pull-ups

*Rest 2-3 minutes between rounds. Scale pullup w/ any strict pulling option. No jumping or kipping. Scale Bench weight with a target of 5+ reps.

Strength B)
Tabata – alternate for 8 rounds each:
Plank
Hollow Hold
Superman Ext

Extra

Conditioning
1 Mile Run for Time
Every 400M complete 20 jumping lunges

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THU06JUN2019

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Three different levels! Each comes with a custom meal guide giving you targets for calories and macros.
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WOD

Mobility
20 Snow Angels w/ foam roller or double lx ball
Seated lx ball hamstring smash
Trap smash with bar in rack

Primer
3 Rounds
30 Sec High Plank (push up position)
16 Russian twist
8 Deficit reverse lunges e/s

Conditioning
For Time (30 min cap):
21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Bike Calories

*Women complete 15-12-9 Calories Per Round