WOD

June 25th Class Program

Squat Clean

1 rep every 60s x 8 sets
Start @ 70% – add 5lbs per set if possible. (Should not exceed 85% of 1RM)

+

Back Squat

Cluster 3.3.3 x 3 sets
Rest 2-3 mins b/t efforts

+

7 min AMRAP @ High Effort (Adv)

30 DU’s
5 Thrusters @ 135/95
3 Muscle Ups

Or

7 min AMRAP (Beg / Int)

10 Cals on AirBIke
5 Power Cleans @ 135/95
5 Bar Facing Burpees

+

3 Sets for Quality:

6-8 GluteHam Raises or 8-10 Good Mornings
30-45s Side Plank/side
8-10 Lateral Jump with stick landing
Rest as needed b/t sets

June 23rd Class Program

2 Sets w Empty Bar:
BTN Strict Press x 5 reps
BTN Push Push x 5 reps
Jerk Balance x 5 reps
Split Jerk x 5 reps
*Additional Mobility drills as needed per athlete

+

Push Press + Push Jerk + Split Jerk

1 complex every 1:15 x 7 Sets
Make it tough but not maximal, add load as needed.

+

For time: (Teams of 2)

5 Rounds:
1000m Row
30 Thrusters @ 75/55
30 Kipping Pull-ups
30 Burpees
*Split Work however to achieve total reps per station.

June 22nd Class Program

Double Overhand Grip Deadlift

Build to tough 8 rep

+

Goblet Step Up

4 Sets x 8-10 reps/side
Rest 1-2 mins

Shoulders Elevated Single Leg Hip Bridge

4 Sets x 8-10 reps/side @30X0
Rest 1-2 mins

+

5 Sets:

30s Wall Balls @ 20/14
30s Rest
30s Box Jump Overs @ 24/20
30s Rest
30s Power Cleans @ 95/65
30s Rest
30s T2B
30s Rest

June 21st Class Program

10 min EMOM

1st min: 20s Ring Dips or Regular Dips (Sub w Pushups) @20X1
2nd min: 20s Pendlay Rows @20X1

Rest 5 mins

10 min EMOM

1st min: 1-3 Rope Climbs
2nd min: 2 TGU/side @ moderate weight

+

For time:

20 Cals on AirBIke
10 KBS @ 32/24
20 Burpees
10 KBS @ 32/24
30 Cals on AirBIke
10 KBS @ 32/24
20 Burpees
10 KBS @ 32/24
20 Cals on AirBIke

+

Half Kneeling Single Arm Press

3 Sets x 8-10 reps/side @20X0
Rest 1 min

Bent Over DB Reverse Fly

3 Sets x 10 reps @30X0
Rest 1 min

Half kneeling pallof press

3 Sets x 10-12 reps/side @30X0
Rest 1 min

June 20th Class Program

At Sustainable Effort:

1000m Row
Rest 2 min
400m Run
Rest 1 min
400m Row
Rest 1 min
400m Run
Rest 1 min
400m Row
Rest 1 min
400m Run
Rest 1 min
400m Row
Rest 1 min
400m Run
Rest 1 min
400m Row
Rest 2 min
800m Run

+

10 min EMOM:

1st min: 30-45s Front Leaning Rest on Rings
2nd min: 10-15 Half Kneeling Rotational Med Ball throws against Wall on Right
3rd min: 10-15 Half Kneeling Rotational Med Ball throws against Wall on Left

June 19th Class Program

Squat Clean

1 rep every 60s x 10 sets
Start @ 65% – add 5lbs per set if possible. (Should not exceed 80% of 1RM)

+

Back Squat

Cluster 4.4.4 x 3 sets
Rest 2-3 mins b/t efforts

+

5 Sets:

3-5 Ring Muscle Ups
5-8 Deadlifts @ 225/135
8-12 HSPU
30-50 DU’s
Rest 2 mins

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