WOD

June 15th Class Program

A1) Strict Ring Dips

3 Sets x 10-15 reps @20X0
Rest 1 min

A2) Strict Pronated Pull-up

3 Sets x 10-15 reps @20X0
Rest 1 min

A3) Sorenson Hold

3 Sets x 45-60s Holds
Rest 1 min

+

1 Set:

6 min AMRAP
1-2-3-4-5-6-7-8-9….
Kipping C2B
Front Squat @ 155/105
Rest 3 mins
6 min AMRAP
1-2-3-4-5-6-7-8-9….
HSPU
KBS @ 32/24kg

+

9 min EMOM

1st min: 30s GHD Back Extensions
2nd min: 30-45s Front Leaning Rest on Hands
3rd min: 30s Russian Twists w MedBall

June 14th Class Program

2 Sets:
200m Row
Deadbug x 10 reps/side
Clamshell x 10 reps/side
RNT Lunge x 5 reps/side

+

Double Overhanded Grip Deadlift

Build to tough 10 rep

+

Front Rack Rear Foot Elevated Split Squat

4 Sets x 8-10 reps/side @20X1
Rest 1 min

+

Barbell Hip Thrust

4 Sets x 8-10 reps @21X1
Rest 1 min

+

For time:

21-15-9
Wall Balls @ 20/14
Axle Bar Hang Cleans @ 135/95
Cals on Rower

June 13th Class Program

40 min AMRAP @ sustainable effort

800m Run
60 DU’s
35 Cals on AirBIke
60 DU’s
800m Row

+

10 min AMRAP

30s Suitcase Carry on Right
30s Plankhold
30s Suitcase Carry on Left
30s Hollow Hold

June 12th Class Program

1 Set:
10 Lateral Raises
10 Frontal Raises
10 Cuban Rotations
10 Trap-3 Raises
10 Scap Pushups
*Additional Mobility as required

+

20 min EMOM:

1st min: 10-15 Single Arm DB Bench on Right @ Challenging weight
2nd min: 10-15 DB Chainsaw Rows on Right @ challenging weight
3rd min: 10-15 Single Arm DB Bench on Left @ Challenging weight
4th min: 10-15 DB Chainsaw Rows on Left @ challenging weight

+

5 Sets @ HIgh Effort:

20 Box Jumps @ 24/20
15 Burpees
10 T2B
Rest 1 min

June 11th Class Program

2 Sets:

5 Hang Muscle Cleans
5 Strict Press
5 Hang Power Cleans
5 Front Squats
5 Push Press
*Additional mobility prep as needed per athlete.

+

Power Clean + Above knee PC + Below knee PC + Push Jerk + Split Jerk – 1 complex every 2 mins x 5 sets @ challenging but not maximal load

+

Front Squat 1-1-1-1-1-1-1 @ tough weight

+

13 min AMRAP:

200m Run
10 DB Snatch on Right @ 50/35
5 DB OH Lunge @ 50/35
10 DB Snatch on Left @ 50/35
5 DB OH Lunge @ 50/35
20 Wall Balls

June 9th Class Program

Back Squats

4 Sets x Cluster 3.3.3 

+

Teams of 2: “Tommy V”

60 Thrusters @ 115/75

12 Rope Climbs

40 THrusters @ 115/75

10 Rope Climbs

20 THrusters @ 115/75

8 Rope Climbs

Split work anyway possible to achieve total

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