JUNE 2021
 

1 JUNE 2021

ACCESSORY

Wide/Close Pushup Tabata

If rest- restart

RX WOD -

For Time 

10-20-30-20-10

Snatch @40/25k

5-10-15-10-5

Muscle Ups/Chest to Bar Pullups

SCALED WOD - 

For Time 

10-20-30-20-10

Hi Pull

5-10-15-10-5

Ring Rows

More Scaling Options Available

2 JUNE 2021

STRENGTH -

1RM Clean (Hang, Power and/or Squat - Best Movement)

 

RX WOD -

25-21-18-15-12-9-6-3

Dedlift @45/30k

Hang Clean

SCALED WOD - 

25-21-18-15-12-9-6-3

Dedlift 

MB Clean

More Scaling Options Available

3 JUNE 2021

ACCESSORY -

Normal/Feet Together Air Squats

If rest- restart

RX WOD -

For Time

2 Rounds

10 Wall Balls @9/6k

10 MB Squat Cleans

10 Wall Balls @9/6k

200m Run/250m Row

2 Rounds

10 Box Jumps @20" 

10 MB Squat Cleans

10 Box Jumps

200m Run/250m Row

2 Rounds

10 Toes to Bar

10 MB Squat Cleans

10 Toes to Bar

200m Run/250m Row

2 Rounds

10 HR Pushups

10 MB Squat Cleans

10 HR Pushups

200m Run/250m Row

SCALED WOD -

1 Round

10 Wall Balls @9/6k

10 MB Cleans

10 Wall Balls @9/6k

1 Minute Run/Row

Round

10 Step Ups 

10 MB Cleans

10 Step Ups

1 Minute Run/Row

Round

10 Knee Raises

10 MB Cleans

10 Knee Raises

1 Minute Run/Row

Round

10 HR Pushups

10 MB Cleans

10 HR Pushups

1 Minute Run/Row

More Scaling Options Available

4 JUNE 2021

STRENGTH - 1RM Bench Press

RX WOD - 

JACKIE

1k Row/800m Run

50 Thrusters @20/15k

30 Pullups

SCALED WOD -

Scaled JACKIE

4 Rounds

1 Minute Run/Row

12 Wall Balls

8 Ring Rows

More Scaling Options Available

5 JUNE 2021

RX WOD -

3 Rounds For Time (35 Min CAP)

12 Dedlifts @45/30k

12 Power Cleans

12 Front Squat

12 Push Press

12 Front Squat

12 Power Cleans

12 Dedlifts 

* If bar put down during round

not counted, start again

SCALED WOD -

3 Rounds For Time (35 Min CAP)

12 MB Dedlifts 

12 MB Cleans

12 MB Squat

12 MB Push Press

12 MB Squat

12 MB Cleans

12 MB Dedlifts 

More Scaling Options Available

7 JUNE 2021

WA DAY TEAM WOD

RX WOD - (Capped @40 Min)

300 Cal Row

10 Rounds

20 KB SDHP 24/16k

15 Goblet Squats

20 DB Clusters @2x15/10k

15 HR Pushups

SCALED WOD -

Team WOD

Row/Run

10 Rounds

20 KB SDHP 

15 Air Squats

20 Wall Balls

15 HR Pushups

More Scaling Options Available

8 JUNE 2021

STRENGTH -

Clean (from 1RM)

5 x 5 @60%

RX WOD -

16 Min AMRAP

10 Hang Cleans @60/40k

10 Shoulder to OH

10 Box Jump On & Over @20"

SCALED WOD - 

16 Min AMRAP

10 MB Cleans 

10 MB Push Press Throws

10 Step Ups

More Scaling Options Available

9 JUNE 2021

RX WOD -

18 Min AMRAP

400m Run/500m Row

7 Muscle Ups/14 Chest to bar

14 Double Unders/28 Skips

SCALED WOD - 

18 Min AMRAP

Run/Row

7 Ring Rows

28 Skips

AFTER BURNER -

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Plate Russian Twists

10 sec Hollow Hold

More Scaling Options Available

10 JUNE 2021

CARDIO FITNESS -

BASELINE

400m Run/500m Row

40 Air Squats

30 BF Situps

20 Pushups

10 Pullups

RX WOD -

5 Rounds for Time

20 Burpees

10 Alt DB Snatches @20/10k

10 Alt DB Devil Press

10 Alt DB Thrusters

SCALED WOD -

5 Rounds for Time

5 Burpees

10 Alt DB Snatches

5 Burpees

10 Seated DB Shoulder to Overhead

More Scaling Options Available

11 JUNE 2021

STRENGTH - 

Dedlift

5 x 5 @60%

RX WOD - 

For Time

60 Dbl Unders /120 Skips

12 Wall Walks

30 American KB Swing @24/16k

60 FB Situps

30 American KB Swing @24/16k

12 Wall Walks

60 Dbl Unders /120 Skips

SCALED WOD -

2 RoundsFor Time

1 Minute Skips

6 Inch Worms

15 American KB Swing 

20 FB Situps

15 American KB Swing 

6 Inch Worms

1 Minute Skips

More Scaling Options Available

12 JUNE 2021

STRENGTH -

Bench Press

5 x 5 @60%

 

RX WOD -

THE ISH - 6 Rounds for Time

1 Bear Complex @52/34k

6 Pullups

8 DB OH Lunges @22.5/15k

9 Burpees

SCALED WOD -

Scaled THE ISH - 6 Rounds for Time

1 Bear Complex 

6 Ring Rows

8 Walking Lunges 

5 Burpees

More Scaling Options Available

14 JUNE 2021

STRENGTH -

Clean (from 1RM)

5 x 5 @70%

 

RX WOD -

KELLY (Goodbye & Goodluck)

5 Rounds for Time

400m Run / 500m Row

30 Box Jumps @24/20"

30 Wall Balls @9/6k

SCALED WOD -

KELLY (Goodbye & Goodluck)

5 Rounds for Time

Run / Row

15 Step Ups

15 Wall Balls

More Scaling Options Available

15 JUNE 2021

Bench (from 1RM)

5 x 5 @70%

RX WOD -

3 Rounds for Time

25 Hang Cleans @45/30k

50 Pushups

75 Double Unders/150 Skips

SCALED WOD - 

3 Rounds for Time

25 MB Cleans

25 Pushups

75 Skips

More Scaling Options Available

 

16 JUNE 2021

RX WOD -

1k DIANE

21-15-9

Dedlift @100/70k

HSPU

1k Run/1250 Row

SCALED WOD - 

DIANE

21-15-9

MB Dedlift 

Pike Pushups

Run/Row

More Scaling Options Available

17 JUNE 2021

RX WOD -

BERT Tabata (ea)

Burpee

Pushup

Walking Lunges

Air Squats

SCALED WOD -

BERT Tabata (ea)

Burpee

Pushup

Walking Lunges

Air Squats

AFTER BURNER - 

3 Rounds Balance WB on Shins

10 Tap top of Ball

10 Heel Taps

10 Leg Extenstions

More Scaling Options Available

18 JUNE 2021

STRENGTH - 

Dedlift

5 x 5 @70%

RX WOD - 

21-15-9

Power Snatches @50/35k

Pistols

SCALED WOD -

21-15-9

Power Snatches @Broom Stick

Banded Pistols

More Scaling Options Available

19 JUNE 2021

RX Partner WOD -

Partner WOD 20 Min AMRAP

10m Wheel Barrow ea

20 Synchronised BB Squat @60/40

10 EA Alternating Burpee Over Bar

10 EA Alt. Wall Balls Over Rig @9/6k

10 EA Alt. Wall Walks

SCALED Partner WOD -

Partner WOD 20 Min AMRAP

10m Bear Crawl ea

20 Synchronised Air Squat 

10 EA Alternating Burpee Over Bar

10 EA Alt. Wall Ball Push Press Over Rig

10 EA Alt. Inch Worms

AFTER BURNER 

1:1 Partner 3 Rounds for Time

200m DB Farmer Carry @25's/15's

More Scaling Options Available

21 JUNE 2021

ACCESSORY -

3 Rounds for Time

Max HS Hold in 1 Minute

RX WOD -

7 Min AMRAP

200m Run/250m Row

5 OHS @50/35k

7 Min AMRAP

200m Run/250m Row

5 Chest to Bar Pullups

7 Min AMRAP

200m Run/250m Row

5 Thrusters

SCALED WOD -

7 Min AMRAP

Run/Row

5 Goblet Squats 

7 Min AMRAP

Run/Row

5 Chest to Ring Rows

7 Min AMRAP

Run/Row

5 Wall Balls

More Scaling Options Available

22 JUNE 2021

STRENGTH -

Dedlift(from 1RM)

5 Sets x 3 @80%

RX WOD -

3 Rounds for Time

1 Squat Snatch @50/35k

2 Squat Cleans

3 Hang Cleans

4 Power Snatch

5 Rope Climb

SCALED WOD - 

3 Rounds for Time

1 Squat Snatch @50/35k

2 MB Squat Cleans

3 MB Cleans

4 Power Snatch @ Broom Stick

5 Rope Descends

More Scaling Options Available

23 JUNE 2021

ACCESSORY -

TABATA

DB Kneeling Arnold Press

RX WOD -

5 Rounds for Time

20 Bench Press @60% 1RM

200m Run/250m Row

SCALED WOD - 

5 Rounds for Time

20 Pushups

100m Run/100m Row

More Scaling Options Available

24 JUNE 2021

RX WOD -

50-40-30-20-10 with Partner

500, 400, 300, 200, 100m Run/625m, 425m, 250m, 125m Row

Burpees

Step Ups @20" 

SCALED WOD -

25-20-15-10-5 with Partner

m Run/Row

Burpees

Step Ups @20" 

AFTER BURNER - 

8 Min EMOM 

20 Partner WB Situps

AMRAP Pushups in Remaining Time

More Scaling Options Available

25 JUNE 2021

STRENGTH - 

Clean

5 Sets  x 3 @80%

RX WOD - 

For Time (15 Min CAP)

60 Thrusters @45/30k

EMOM 10 Back Squat 

SCALED WOD -

15 Min AMRAP

Wall Balls

EMOM 10 Air Squat 

More Scaling Options Available

26 JUNE 2021

STRENGTH -

Bench

5 Sets  x 3 @80%

RX WOD -

For Time

50 Dedlifts @100/70k

75 Wall Balls @9/6k

100 Dbl Unders / 200 Skips

SCALED WOD -

For Time

50 Wall Ball Dedlifts 

25 Wall Balls 

100 Skips

More Scaling Options Available

28 JUNE 2021

STRENGTH -

Dedlift

3 Sets  x 3 @90%

RX WOD -

15 min EMOM AMRAP

Burpees

Pushups

Walking Lunges

SCALED WOD -

15 min EMOM AMRAP

Burpees

Pushups

Walking Lunges

More Scaling Options Available

29 JUNE 2021

STRENGTH -

Bench

3 Sets  x 3 @90%

RX WOD -

15 Min EMOM

5 EA DB Split Jerk @2x15/10k

20 Alt Pistols

20m Bear Crawl

SCALED WOD - 

15 Min EMOM

5 EA DB Push Press

20 Lunges

20m Bear Crawl

More Scaling Options Available

30 JUNE 2021

ACCESSORY -

TABATA

DB Chest Press

DB Kneeling Lat Flye

RX WOD -

3 Rounds for Time

10 Burpee Pullups

10 Front Squats @70/50k

10 Wall Balls @9/6k

SCALED WOD - 

3 Rounds for Time

10 Burpee Jump to Rig

10 Front Squats 

10 Wall Balls 

More Scaling Options Available