WOD

Thursday, June 15th

June 14, 2017

Ring Muscle-up Drills
1×5 False Grip Ring Row (this is purely to work on false grip)
1×5 Low Ring Strict Transitions
1×5 Low Ring Dynamic Transitions
1×5 Kip on high rings (work towards hips to rings)

*If have Ring MU’s then
10 EMOM: 1-4 RMUs

Partner WOD

20AMRAP
6 Deadlifts (225/155)
12 Box Jumps (24/20)
15 Abmat Sit-ups (Rx+ GHD Sit-ups)
200m Run


Wednesday, June 14th

June 13, 2017

Strict Press
5@75%, 5@80%, 4@85%, 3@90%, 2@95%,
rest 2mins between sets

3 Rounds
15 Ring Dips
15 Power Cleans (135/95)

Extra Credit
Squat Clean & Jerk 2+1@60%, 2+1@65%, 2+1@70%, 2+1@75%, 2+1@80%, 2+1RM
Clean Pull 3×2@100%, 2×2@105% of clean


Tuesday, June 13th

June 12, 2017

Bulgarian Split Squats
4×15 each side;

rest 60 seconds after each side and 2 minutes after both legs.
*Same weight as last week or heavier if you can

12AMRAP
30 DU’s
8 Alternating Pistols
4 HSPUs
2 Rope Climbs (SUB = 6 TTB)


Monday, June 12th

June 11, 2017

Skill Session
9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Dead Bugs
Min 3: :40 Strict/Kip Pull-ups
*Pull-up station options:
1. If the athlete has kipping pull-ups then they will work on Strict
2. If the athlete has strict but a bad or no kipping then they will work on perfecting their kip
3. If the athlete has zero pull-ups then they will do 5 negative pull-ups

For Time:
Run 2 Laps
-then-
4 Rounds
20/16 Cal Row
16 Burpees
12 Alt DB Snatch (50/35)(80/55)
8 TTB
-then-
Run 2 Laps

Extra Credit
Squat Snatch 3@60%, 3@65%, 2@70%, 2@75%, 2@80%, 2RM
Snatch Pull 3@100%, 3@105%, 2×3@110% of snatch


Sunday, June 11th

June 10, 2017

New Closing Hours:
Coached WOD: 10 & 11am
Open Gym: 11am to 1pm

:90/:60/:30
Cal Row
Abmat Sit-ups
KB Swing (53/35)
MB Twists (20/14)
Box Jumps (24/20)
Burpees
Run 1 Lap/200m/100m
Rest

*Score = total reps
The run is scored as completion

Completed as follows;
1st round every movement is completed for :90 with no additional rest between movements (rest will be :90)
2nd round every movement is completed for :60 with no additional rest between movements (rest will be :60)
3rd round every movement is completed for :30 with no additional rest between movements


Saturday, June 10th

June 9, 2017

Hours:
1st Class: 7am
Last Class: 12pm

Teams of 3 people

For Time
100 Deadlifts (135/95)
Row 100 Calories
80 Hang Power Cleans (135/95)
Row 80 Calories
60 Front Squats (135/95)
Row 60 Calories
40 S2OH (135/95)
Row 40 Calories
20 Thrusters (135/95)
Row 20 Calories

*All movements only 1 person will be working at a time.


Friday, June 9th

June 8, 2017

5EMOM
1 Squat Clean + Jerk (building)
Immediately into..
Every 2mins for 4sets
1 Squat Clean & Jerk (heavy)

For Time:
100 DU’s
Run 2 Laps
75 DU’s
Run 1 Lap
50 DU’s
Run 200m
25 DU’s
Run 100m

Extra Credit
Back Squat 5×2
3×10/leg single leg DL
100 MB Twists


Thursday, June 8th

June 7, 2017

Ring Muscle-up Drills
1×5 False Grip Ring Row
1×5 Low Ring Strict Transitions

2×5 Low Ring Dynamic Transitions

*If have Ring MU’s then
10 EMOM: 1-4 RMUs

Partner WOD

Partners will be at the same station working at the same time and will combine their reps for a total score.

3 Rounds for Total Reps
:30 Work/:30 Rest
Min 1: Shuttle Run (down & back is 2 reps)(Boxes to Rowers)
Min 2: HR Push-ups
Min 3: Cal Row
Min 4: TTB
Min 5: Box Jumps (24/20)
Min 6: OH Plate Walking Lunge (45/35)
Min 7: Pull-ups
Min 8: Cal Bike
Min 9: KB Swing (53/35)
Min 10: Abmat Sit-ups

*ONLY 2 people start at each station

Extra Credit
3×5-10 Bent Over DB Row
3×10 Barbell Curls
3x 30sec Sorensen Hold


Wednesday, June 7th

June 6, 2017

Strict Press
5@75%, 5@80%, 4@85%, 3@90%;
rest 2mins between sets

4 Rounds
:90 Work/ :90 Rest
300m Row
Max Push Press Reps @ 1RM Strict Press

*Score = Total Push Press Reps

Extra Credit
Squat Clean & Jerk 3+1@60%, 3+1@65%, 2+1@70%, 2+1@70%, 3×2+1@80%
Clean Pull 3×2@100%, 2×2@105% of Clean

3×10 Bamboo Bench
3×10-15 DB Skull Crushers
3×10-15 DB Preacher Curls


Tuesday, June 6th

June 5, 2017

Bulgarian Split Squats
3x 15 reps each side
Rest 60 seconds after each side and 2 minutes after both legs.
*Heavier than last week because the rep count went down

3 Rounds
250m Row
12 C2B Pull-ups
21 KB Swings (53/35)

Extra Credit
12EMOM
Min 1: :45 Right Side Plank
Min 2: :45 GHD Sit-ups
Min 3: :45 Left Side Plank
Min 4: :45 Hip Extension


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