MAY 2019
 

1 MAY 2019

STRENGTH - Pause Front Squat 3RM (20 Mins)

 

WOD - 3 Rounds for Time

20 DB Thruster @17.5/12.5 (ea)

75 Double Unders

Scaling Options Available

2 MAY 2019

STRENGTH - Push Jerk 2RM (20 Mins)

 

WOD - For Time

75 Russian KB Swing @@24/16k

1.6k Run

75 KB Step Ups @24/20"

Scaling Options Available

 

3 MAY 2019

STRENGTH - Deficit Dedlift 3RM (20 Mins)

 

WOD - 3 Rounds Individually Timed

10 OH Squat @60/45k

250m Row

(Full Recovery Between Rounds)

Scaling Options Available

4 MAY 2019

WOD - 5 Rounds For Time

1k Run

200m DB Farmer Carry @20/12.5k

50m DB Waiters Walk Right Hand 

50m DB Waiters Walk Left Hand

Scaling Options Available

6 MAY 2019

STRENGTH - Strict Press 3RM (20 Mins)

WOD - 15-12-9 Reps for Time

Toes to Bar

Wall Balls @9/6k

Thrusters @40/30k

Scaling Options Available

 

7 MAY 2019

STRENGTH - Squat Clean 2RM (20 Mins)

 

WOD - 4 Rounds for Time

20 Power Snatch @45/30k

50 Double Unders

Scaling Options Available

8 MAY 2019

STRENGTH - Hang Snatch 2RM (20 Mins)

 

WOD - 10 Min AMRAP

10 Hand Stand Pushups

20 Cal Row

30 Alternating Pistols

Scaling Options Available

9 MAY 2019

STRENGTH - Back Squat 3RM (20 Mins)

 

WOD - GRACE

30 Clean & Jerk @60/40k

AFTER BURNER - Max Effort Overhead Plate Hold @20/15k

Scaling Options Available

 

10 MAY 2019

STRENGTH - Snatch 1RM (20 Mins)

 

WOD - 4 Rounds for Time

20 Overhead Squat @50/35

20 Box Jumps @30/24"

Scaling Options Available

11 MAY 2019

WOD - YETI For Time

25 Pullups

10 Bar Muscle Ups

2.4k Run

10 Bar Muscle Ups

25 Pullups

Scaling Options Available

13 MAY 2019

STRENGTH - Front Squat 1RM (20 Mins)

WOD - OPEN 16.1 - 20 Min AMRAP

8m OH Walking Lunge @40/30k

8 Bar Facing Burpees

8m OH Walking Lunge

8 Chest to Bar Pullups

Scaling Options Available

 

14 MAY 2019

STRENGTH - Dedlift 3RM (20 Mins)

 

WOD - 10 Rounds for Time

1 Power Snatch @70/55k

3 OH Squat

Scaling Options Available

15 MAY 2019

STRENGTH - Power Clean & Jerk 2RM (20 Mins)

 

WOD - 12 Min AMRAP

20 Butterfly Situps

10 OH Walking Lunge Left Arm @22.5/15k

10 OH Walking Lunge Right Arm

Scaling Options Available

16 MAY 2019

STRENGTH - Split Jerk 3RM (20 Mins)

 

WOD - 20 Min AMRAP

25 Burpees

15 Back Squat @ Body Weight

Scaling Options Available

 

17 MAY 2019

WOD -

Power Snatch 3-3-3-3-3

Snatch Balance 2-2-2-2-2

Squat Snatch 1-1-1-1-1

Experienced Athletes go heavy

Beginners Focus on Mechanics

 

Scaling Options Available

18 MAY 2019

WOD - For Max Reps at Each Station

Tabata - Chest to Bar Pullups

Rest 1 Min

Tabata - Butterfly Situps

Rest 1 Min

Tabata - Strict Press @35/25k

Rest 1 Min

Tabata - Hip Extension @35/25k

Rest 1 Min

Tabata - Jumping Back Squats @35/25k

Scaling Options Available

20 MAY 2019

STRENGTH - Squat Clean 1RM (20 Mins)

WOD - BARBARA - 5 Rounds for Time

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3 Minutes

Scaling Options Available

 

21 MAY 2019

STRENGTH - Front Squat 2RM (20 Mins)

 

WOD - 15 Min AMRAP

200m Run

20 Alt DB Snatch @17.5/12.5k

Scaling Options Available

22 MAY 2019

STRENGTH - Power Snatch 3RM (20 Mins)

 

WOD - 3 Rounds for Time

15 Burpee Box Jumps @24/20"

30 Pullups

60 Double Unders

Scaling Options Available

23 MAY 2019

STRENGTH - Split Jerk 3RM - From Rack (20 Mins)

 

WOD - 21-15-9

Toes to Bar

Wall Balls @9/6k

Front Rack Walking Lunge @50/35k

Scaling Options Available

 

24 MAY 2019

STRENGTH - Back Squat 1RM (20 Mins)

 

WOD - Complex for Weight

(Add weight each round with rounds 8 being heaviest. 1 Minute rest between rounds)

8 Rounds

1 Dedlift

1 Squat Clean

1 Front Squat (3 Second Pause)

1 Push Jerk 

1 Split Jerk

Scaling Options Available

25 MAY 2019

WOD - 40 Min AMRAP

5 Dedlift @50/35k

5 Cleans

5 Front Squat

5 Shoulder to Overhead

5 Back Squat

Scaling Options Available

27 MAY 2019

STRENGTH - Hang Squat Snatch 2RM (20 Mins)

WOD - ANNIE - 

50-40-30-20-10 For Time

Double Unders

Butterfly Situps

Scaling Options Available

 

28 MAY 2019

STRENGTH - Clean & Jerk 1RM (20 Mins)

 

WOD - 4 Rounds for Reps

1:00 KB Snatch @24/16k

1:00 Ring Dips

1:00 Lunges

Scaling Options Available

29 MAY 2019

STRENGTH - Front Squat 3RM (20 Mins)

 

WOD - 4 Rounds for Time

500m Row

10 OH Squat @60/40k

Scaling Options Available

30 MAY 2019

STRENGTH - Push Jerk 2RM - From Rack (20 Mins)

 

WOD - 20 Min EMOM

Min 1-10

ODD - 12 Box Jumps @24/20" 

EVEN - 12 Wall Balls @9/6k

Min 11-20

ODD - 12 KB Goblet Squat @24/16k

EVEN - 12 Pushups

Scaling Options Available

 

31 MAY 2019

STRENGTH - Dedlift 2RM (20 Mins)

 

WOD - 5 Rounds for Time

9 Dedlift @60/40k

5 Squat Clean

3 Thrusters

Scaling Options Available

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