JUNE 2020
 

1 JUNE 2020

SKILL - Power Snatch, OH Squat

WOD - 15 Min AMRAP

9 Power Snatch @50/35k

7 OH Squat

5 Lateral Burpee Over Bar

Scaling Options Available

2 JUNE 2020

ACCESSORY - 3 Rounds 10 Reps

Rig Scap Pulls

Laying D Scap Press

 

WOD - MARY - 20 Min AMRAP

5 HSPU

10 Pistols

15 Pullups

Scaling Options Available

3 JUNE 2020

SKILL - Squat Clean to Thruster (squat cluster), Manmakers

 

WOD - BECK SOLDO - 2 Rounds for Time

6 Squat Clusters @65/45k

8 Manmakers @ 2 x 22.5/15k

14 Pullups

Scaling Options Available

4 JUNE 2020

WOD - JT - 15 Min AMRAP

21 Pushups

15 Ring Dips

9 HSPU

Scaling Options Available

5 JUNE 2020

STRENGTH - Back Squats 

4 Sets x 10 Reps Build to Heavy

 

WOD - 3 Rounds for Time

2 Sets of

24 Wall Balls @9/6k

12 Toes to Bar

6 Power Cleans @70/50k

Rest 2 Mins Between Rounds

Scaling Options Available

6 JUNE 2020

WOD - For Time/Reps

800m Run / 1k Row

Then 3 x 8 Min AMRAP

2-4-6-8 etc

DB Step Up Pushups

2 Min Rest Between Sets

Scaling Options Available

8 JUNE 2020

ACCESSORY - Band Glute Activation

WOD - 10 Rounds for Time

(New Round Every 3 Minutes)

200m Sprint/250m Row

10 Burpee Box Jump Overs @20"

Scaling Options Available

9 JUNE 2020

STRENGTH - Strict Press Build to Heavy (20 Min)

 

WOD - 2 x 8 Min AMRAP

Buy In - 100 Double Unders/200 Skips

12 Hang Squat Cleans @60/40k

8 Front Squat

4 Push Jerk

Rest 3 Min Then Repeat

Scaling Options Available

10 JUNE 2020

SKILL - Dedlift

 

WOD - 22 Min AMRAP

200m Run/250m Row

5 Dedlifts @80/60k

200m Run/250m Row

10 BF Situps

200m Run/250m Row

10 Dedlits

200m Run/250m Row

20 BF Situps

200m Run/250m Row

15 Dedlifts

200m Run/250m Row

30 BF Situps

Then Start Again

Scaling Options Available

11 JUNE 2020

WOD - 4 x 5 Min AMRAP

400m Run/500m Row

Remaining Time 

10 Wall Balls @9/6k

10 MB Cleans

Rest 2 Min Then Repeat

Scaling Options Available

12 JUNE 2020

ACCESSORY - Rope Hangs, Knee Tucks

SKILL - Rope Climb

 

WOD - 7 Rounds for Time

10 DB Snatch (R) Arm @20/10k

1 Rope Climb

10 DB Snatch (L) Arm

1 Rope Climb

Scaling Options Available

13 JUNE 2020

ACCESSORY - Single Leg DB Dedlift

WOD - DESTINY'S CHILD For Time

15-12-9

Power Snatch @50/30k

Box Jump Overs @24/20"

Straight Into

15-12-9

Overhead Squats

Lateral Burpees Over Bar

Scaling Options Available

15 JUNE 2020

ACCESSORY - TABATA

Supaman to Hollow Hold

Glute Clams

WOD - DANNY - 24 Min EMOM

Min 1 - 10 Box Jumps @24/20"

Min 2 - 10 Push Press @65/45k

Min 3 - 10 Pullups

Scaling Options Available

16 JUNE 2020

STRENGTH - Front Squat Build to Heavy (20 Min)

 

WOD - 4 Rounds for time

10 DB Hang Clean & Jerk @ 2 x 20/10k

10 DB Step Up & Over @20"

10 DB Devils Press

Scaling Options Available

17 JUNE 2020

SKILL - Chest to Bar/Ring Pullups

 

WOD - For Time (20 Min CAP)

30 Shoulder to Overhead @50/30k

30 Pullups

20 Shoulder to OH

25 Chest to Bar Pullups

10 Shoulder to OH

20 Pullups

5 Shoulder to OH

15 Chest to Bar Pullups

Scaling Options Available

18 JUNE 2020

ACCESSORY - 15 Sec Rope Hangs

15 Sec KNee Tucks

 

WOD - RJ - 5 Rounds for Time

800m Run

5 Rope Climbs

50 Pushups

Scaling Options Available

19 JUNE 2020

SKILL - V-Ups

 

WOD - 10 Min AMRAP

10 Alt. Devils Press @2 x 15/10k

30 Alt Leg V-Ups

Rest 2 Mins then

10 Min AMRAP

20 Alt Devils Press

40 Alt Leg V-Ups

Scaling Options Available

20 JUNE 2020

WOD - For Time/Rounds

3 Rounds

8 Power Clean @65/45k

45 Double Unders

8 Shoulder to OH

45 Double Unders

Then 21-15-9

Dedlift @80/60k

Toes to Bar

Then E2MOM x 5

200m Run

10 Alt DB Snatch @25/15k

Scaling Options Available

22 JUNE 2020

STRENGTH - Squat Snatch work to heavy

WOD - 5 x 3 Min AMRAP

10 Clean & Jerk @65/45k

5 Box Jump On and Overs @20"

2 Min Rest

Scaling Options Available

23 JUNE 2020

ACCESSORY - 3 Rounds (no time)

15ea Lateral Stepups

20 Dedbugs

10 T-Spine Open Books

 

WOD - 3 Rounds for time

20m Plate Push @20/15k

25m Plate Pinch Farmer Carry

250m Row/200m Run

Scaling Options Available

24 JUNE 2020

WOD - Scaled EVEREST 21-15-9

Back Squats @100/80k

Strict HSPU

Scaling Options Available

25 JUNE 2020

ACCESSORY -

Towel Hangs

Towel Hangs with Knee Raises

 

 

WOD - 5 Rounds for Time (RX is completion)

4 Min CAP ea Round

400m Run/500m Row

50 Unbroken Double Unders/100 Unbroken Skips

Scaling Options Available

26 JUNE 2020

STRENGTH - 1RM DB Seated Strict Press

 

WOD - 3 Rounds for Time (8 Min CAP ea)

15-12-9

Cluster @55/35k

Bar Facing Burpees

Scaling Options Available

27 JUNE 2020

WOD - For Time

1k MB Run @9/6k

Then 8 Rounds 

10 Wall Balls

1 Rope Climb

 

Scaling Options Available

29 JUNE 2020

STRENGTH - Back Squat

5 Reps x 3 Sets @50, 60, 70% 1RM

WOD - THE CHIEF - 5 Rounds for Time

3 Power Clean @65/50k

6 Pushups

9 Air Squats 

1 Min Rest

Scaling Options Available

30 JUNE 2020

ACCESSORY - 3 Rounds (no time)

15ea Single Leg Bridge

15ea Lateral Step Ups

 

WOD - For Time

50 Alt. OH Lunges @22.5/15k

10 Burpee Pullups

40 Alt. DB Snatch

10 Burpee Pullups

30 Alt. Hang Clean & Jerk

10 Burpee Pullups

20 OH Squats

10 Burpee Pullups

10 Turkish Getups

10 Burpee Pullups

Scaling Options Available

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