Saturday 6.29

10m - Dynamics

10m - Hang Power Snatch Review

Strength - 10m to complete:

  • 1-1-1-1-1 Hang Power Snatch

MetCon - 8m AMRAP:

8 Hang Power Snatches 115/75

10 Box Steps Ups 24”/20” with 50/35lb dumbbell


Friday 6.28

10m - Dynamics

10m - Ring MU Drills

10m - Deadlift Review

MetCon - 13m AMRAP:

4 Muscle Ups (6 PU/CTB/RR)

8 Deadlifts 185/125

16 WBS 20/14lbs


Thursday 6.27

10m - Dynamics

5m - Skill Prep

Skill - 15m to complete:

  • 3-3-3-3-3 Hang Squat Snatches

*The focus is on technique and speed, but athletes may load up based on feel.

Monostructural - 3RFT:

1000m Row

1000m Ski


Wednesday 6.26

10m - Dynamics

10m - Dumbbell Prep

MetCon - 6 rounds of 2m AMRAP/1m rest:

Even Rounds -

8 Alt. Dumbbell Snatch 50/35

8 Lateral Burpees over Dumbbell

Odd Rounds -

4 1-Arm DB Press/side

8 Dumbbell Facing Burpees

Post WOD Accessory - 3 sets:

5/5 Single Arm Ring Rows

:20 Handstand (focus on perfect positions)

Mobility - Single Leg Saddle 2m/side.


Tuesday 6.25

10m - Dynamics

5m - Banded Front Squat Prep

Strength - 20m to complete:

  • 7x2 Front Squat adding 5-15lbs to last week

MetCon - 6m Clock:

Buy in - 75/60 Calorie Row

*Max thrusters 155/105 remaining time

Mobility - Saddle Pose 3m.


Monday 6.24

10m - Dynamics

10m - Movement Prep

MetCon - On a 16m clock:

200 Dubs (4m time cap)

25 Push Ups

50 KBS 24kg/16kg

25 Push Ups

50 Box Jump Overs 24”/20”

25 Push Ups

*Complete as many TTB as possible in the remaining time.

**Score one is time, score two is TTB.

Mobility - 90s calf stretch/side. Puppy dog on box 2m.


Saturday 6.22

10m - Dynamics

10m - Power Snatch Review

MetCon - 20m AMRAP with a partner:

8 Power Snatches 135/95

16/12 Cals Rowing

32 Double Unders

*Each station will be completed you go, I go. So P1 completes 8 power snatches, then P2 completes 8 PS. Then P1 row, P2 row, etc. The snatches should be completed in large sets, but not necessarily unbroken. At least 4 reps at a time.


Friday 6.21

10m - Dynamics

5m - Front Squat Review

Strength - 20m to complete:

  • 7x2 Front Squats adding 5-15lbs to last week

MetCon - 3m AMRAP:

  • Assault Bike Calories

Thursday 6.20

10m - Dynamics

5m - Skill Prep

Skill - 10m to complete 4 sets:

  • 10 GHD Sit Ups

  • 10 Reverse Hypers

Monostructural - On a 20m clock:

  • Max Assault Bike Calories

*Every 2:00, including 0:00, perform a 20/40/60’ shuttle run.


Wednesday 6.19

10m - Dynamics

10m - TTB Prep

10m - KB/DB Prep

MetCon - 4 Rounds of 3m on/1m off:

400m Run

*Max reps remaining time of…

R1 - Dual KB/DB Front Rack Lunges

R2 - TTB

R3 - Dual KB/DB Push Press

R4 - TTB

*Rx is 24/16kg and 50/35lbs. Must use same weight for both movements.

**Score is total reps for the day across the 4 rounds.


Tuesday 6.18

10m - Dynamics

10m - Deadlift Prep

5m - Movement Review

MetCon - 3RFT (15m time cap):

20 Bar Facing Burpees

10 Deadlifts 275/185

5 Wall Walks

Accessory - 3 sets:

10 Banded Glute Bridges

10 Banded Good Mornings

:20 Hollow Hold

Mobility - Saddle Pose 3m. Seated Straddle 2m.


Monday 6.17

10m - Dynamics

10m - BMU Review

MetCon - Against a 13m clock:

Buy In - 500m Row

-into-

15-12-9 Thrusters 95/65

9-7-5 Bar Muscle Ups (2:1 CTB/PU/RR)

*Remaining time, AMRAP Wall Ball Shots 20/14lbs

**Score is time when you finish your final BMU, and total WBS reps.

Mobility - Pigeon Pose 2m. Twisted Cross 60s/side.


Saturday 6.15

10m - Dynamics

5m - FS Prep

Strength - 15m to complete:

5x3 Front Squats +5-10lbs from last week

MetCon - 6m Tabata (20 on/10 off):

2m - Box Jumps 24”/20”

2m - Air Squats

2m - Top of Deadlift Hold 225/155

Friday 6.14

10m - Dynamics

10m - Kipping Drills

5m - sHSPU Review

MetCon - 4 Rounds, 1m per station (16m clock):

  • Assault Bike Cals

  • Chest to Bar Pull Ups

  • Strict HSPU

  • Rest

*Score is total reps each round, so 4 separate scores.


Thursday 6.13

10m - Dynamics

Skill Review - 5m Rope Climbs

Skill - 5m EMOM:

  • 2 Rope Climbs 15’

*Scale down to 1 rope climb, or scale up to 17’ based on ability.

Monostructural - 3RFT:

3000m Assault Bike

1000m Ski Erg


Wednesday 6.12

10m - Dynamics

15m - Barbell Review

MetCon - FT (13m time cap):

400m Run

15 Power Clean

15 Shoulder to Overhead

400m Run

12 Power Clean

12 Shoulder to Overhead

400m Run

9 Power Clean

9 Shoulder to Overhead

*Rx - 95/65

Cooldown - 4 sets of 5 ring rows + 5 push ups, nice and slow.

Mobility - Twisted Cross 60s/side. Puppy dog 60s.


Tuesday 6.11

10m - Dynamics

10m - OH Lunge Review

10m - Movement Prep

MetCon - FT (18m time cap):

80 WBS 20/14lbs

60 Dumbbell Snatches 50/35

140 Double Unders

*Every 2:00, including 0:00, 8 Overhead Lunges (3/leg) at 135/95.


Monday 6.10

10m - Dynamics

5m - Burpee efficiency

10m - Rowing Technique

MetCon - 6 Rounds of 90s on/90s off:

21/15 Calorie Row

*Max Bar Facing Burpees remaining time.

**Each round is a maximal sprint. Score is total BFB.

Mobility - 2m Seated Straddle. 2m Saddle.


Saturday 6.8

10m - Dynamics

10m - Deadlift Review

5m - Push Up Review

MetCon - FT:

800m Run

-into-

4 Rounds:

8 Deadlifts 225/155

16 Push Ups

-into-

800m Run

Mobility - Saddle pose 3m. Seated Straddle 3m.


Friday 6.7

10m - Dynamics

5m - FS Prep

Strength - 15m to complete:

  • 5x3 adding 5-10lbs to last week

MetCon - 7m AMRAP:

8 Push Press 115/75

24 Plate Hops to 45lb plate