JUNE 2019
 

1 JUNE 2019

WOD - For Time 

800m Run

50 Pullups

50 Alt. Pistols

400m Run

40 DB Clean @22.5/15k

40 Box Jumps @24/20" 

200m Run

30 HSPU

30 Burpees

Scaling Options Available

3 JUNE 2019

STRENGTH - Strict Press 1RM (20 Mins)

WOD - 12 Min AMRAP

15 KB Swings @24/16 (Am)

30 Air Squats

60 Double Unders

Scaling Options Available

 

4 JUNE 2019

STRENGTH - Squat Snatch 2RM (20 Mins)

 

WOD - 15-12-9 For Time

Muscle Up

Burpee Over Box @24/20"

Scaling Options Available

5 JUNE 2019

STRENGTH - Hang Clean 2RM (20 Mins)

 

WOD - 15 Min AMRAP

5 Thrusters @40/30k

7 Hang Power Cleans 

10 Sumo Dedlift High Pulls

Scaling Options Available

6 JUNE 2019

STRENGTH - Pause Back Squat 3RM - 3 Second Puase (20 Mins)

 

WOD - 4 Rounds for Time

400m Run

10 OH Squat @60/40k

Scaling Options Available

 

7 JUNE 2019

STRENGTH - Power Snatch 1RM (20 Mins)

 

WOD - 30-20-10 For Time

Wall Balls @9/6k

Chest to Bar Pullups

Walking Lunges

Scaling Options Available

 

8 JUNE 2019

WOD - For Time 

800m Run

Then

10 Rounds of 

10 HSPU

10 Alt Pistols

Then

800m Run

Scaling Options Available

10 JUNE 2019

STRENGTH - Double Unders Max Unbroken

(20 Mins)

WOD - FRAN 21-15-9

Thrusters @43/30k

Pullups

AFTER BURNER - 30 Cal Row for Time

Scaling Options Available

 

11 JUNE 2019

STRENGTH - Defecit Dedlift 2RM (20 Mins)

 

WOD - 5 Rounds for Time

100 Skips

15 DB Squat Cleans @17.5/12.5k

15 Burpees

100 Skips

Scaling Options Available

12 JUNE 2019

STRENGTH - Hang Power Snatch 2RM (20 Mins)

 

WOD - 12 Min AMRAP

1 Strict Pullup, 2 Pushups, 3 Air Squats

2 Strict Pullups, 4 Pushups, 6 Air Squats

3 Strict Pullups, 6 Pushups, 9 Air Squats

etc

Scaling Options Available

13 JUNE 2019

STRENGTH - Push Jerk 3RM - (20 Mins)

 

PARTNER WOD - for Time

100 Calorie Row

100 Burpee Pullups

50 Calorie Row

50 Burpee Pullups

(For the 100 Calorie Row - Partner 2 is running 800m at the same time and split as needed)

(For 50 Calorie Row - Partner 2 is running 400m at the same time and split as needed)

(Burpee pullups are done at the same time accumulating reps)

Scaling Options Available

 

14 JUNE 2019

STRENGTH - Overhead Squat 2RM (20 Mins)

 

WOD - For Time

400m KB Farmer Carry @2 x 24/16k

200m KB Front Rack Carry

100m KB OH Carry 

Scaling Options Available

 

15 JUNE 2019

WOD - MACHO MILE - 4 Rounds for Time

400m Run

3 x Macho Man Complex @60/40k

(1 Round of Macho Man = 

3 Power Cleans

3 Front Squats

3 Push Jerks)

Scaling Options Available

17 JUNE 2019

GYMNASTICS (High Vol. Mod Int) 

5 x 5 Strict Pullups / Ring Rows / Banded Rows

(20 Mins)

WOD - GRACE

30 Clean & Jerks @61/43k

Scaling Options Available

 

18 JUNE 2019

STRENGTH - Squat Clean 2RM (20 Mins)

 

WOD - 18 Min AMRAP

15 Ring Pushups

20 Hollow Rocks

10 Lunges @40/25k

80 Double Unders

Scaling Options Available

19 JUNE 2019

GYMNASTICS (Low Vol. Low Int) 

Hand Stand Practice (15 Mins)

 

WOD - 4 Rounds for Time

10 20" Box Step Ups @40/25k

15 Push Press

20 Snatch

Scaling Options Available

20 JUNE 2019

STRENGTH - Split Jerk 1RM - (20 Mins)

 

WOD - 6 Rounds for Time

10 Pushups

10 Air Squats

10 Burpees

10 KB Swings @24/16k

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Squat Balance (Speed, Depth) - 10 Min

High Hang Squat Clean - 20 Min

Power Snatch - 20 Min

Scaling Options Available

 

21 JUNE 2019

GYMNASTICS (Low Vol. High Int) 

1 x 5 Strict Muscle Ups / 1 x 3 Strict Pullups + Ring Dips / 1 x 3 Ring Rows + Box Dips

 

WOD - 12 Min AMRAP

8 Chest to Bar Pullups

12 Plate Ground to Overhead @25/15k

16 Alt. Pistols

Scaling Options Available

 

22 JUNE 2019

CARDIO STRENGTH - 400m Run for Quickest Time

WOD - WORSLEY

5 Rounds for Time

9 Hand Stand Pushups

15 Ring Dips

21 Thrusters @42.5/30k

200m Run

Scaling Options Available

24 JUNE 2019

GYMNASTICS (High Vol. Mod Int) 

Practice & Accumulate 10 Min's work

HS Hold, Wall HS Hold, Wall Walk Hold, Box/Pike Hold (20 Mins)

WOD - 5 Rounds for Reps

1 Min DB Dedlifts @2 x 25/15k

1 Min Pushups

Scaling Options Available

 

25 JUNE 2019

STRENGTH - OH Squat 1RM (20 Mins)

 

WOD - 18 Min AMRAP

9 Chest to Bar Pullups

15 Power Cleans @55/40k

21 Air Squats

400m Run

Scaling Options Available

26 JUNE 2019

GYMNASTICS (Low Vol. Low Int) 

Chest to Bar Pullup Practice (15 Mins)

 

WOD - For Time

50 Double Unders

5 Squat Snatch @50/35k

50 Double Unders

4 Squat Snatch

50 Double Unders 

3 Squat Snatch

50 Double Unders

2 Squat Snatch

Scaling Options Available

27 JUNE 2019

CARDIO STRENGTH - 4 x 100m Sprint for Quickest Time

1 Min Rest Between

 

WOD - KAREN - For Time

150 Wall Balls @9/6k

Rest 2 Min then

NICOLE - 20 Min AMRAP

400m Run

Max Pullups

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

 

Shoulder & Hop Mobility. Squat Balance (Speed, Depth) - 15 Min

Burgener - 15 Min

Power Squat Clean - 20 Min

Scaling Options Available

 

28 JUNE 2019

GYMNASTICS (Low Vol. High Int) 

5 Sets x 3 Reps

Deficit Strict HS Pushup, Strict HS Pushups, Box/Pike Pushups (head to floor) (20 Mins)

 

WOD - 3-3-3-3-3-3-3 Thrusters for Load

Scaling Options Available

 

29 JUNE 2019

STRENGTH - Clean & Jerk 3RM - (20 Mins)CARDIO 

WOD - EMOM 23 Min

1-10 Min

ODD - 3 Power Clean @75/60k

EVEN - Max Pushups

11-17 Min

Max Plate Push for Metres @20/15k

18-23 Min 

Max DB Carry for Metres @ 2 x 24/16k

Scaling Options Available

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