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
