WOD for Wednesday July 1st

Warm-Up:

Barbell Complex 75/55#

DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS

AMRAP 5

WOD:

5 x 3 Front Squat E3M

Accessory:

Row 1k

50 Burpees

40 Double Unders

30 HSPU (scale is strict press)

20 Hang Power Cleans 155/105#

10 Thrusters 155/105#


WOD for Tuesday June 30th

Warm-Up:

TGU + Windmill 1/1

AMRAP 10

WOD:

5 x 10 E3M DL

Accessory:

AMRAP 20

  • 25 S2O w/ DB 30/20#
  • 40' OH Walk w/ DB
  • 40' Walking Lunge High Carry
  • 120' Shuttle Run

Extra Credit:

Max Effort MU - one unbroken set


MOFO Monday

Warm-Up:

:20:10 Tabata x 20 Intervals

  • Row
  • Jump Rope
  • Plank
  • Air Squat
  • Abmat Sit-Ups

MOFO Tabata :20/:10 x 16 Intervals

  • Deadlift 185/120#
  • Thrusters 75/55
  • Alternate exercises each interval

WOD:

AMRAP 12

  • 40' Burpee Broad Jump
  • 10 Dips 20/14#
  • 10 Pull-Ups

Warm-Down:

Tabata :20/:10 x 8

  • Cat Back/Hollow Back
  • Quadraped Trunk Rotation - L
  • Quadraped Trunk Rotation - R
  • Transverse Abdominal Squeeze

 


WOD for Friday June 26th

Warm-Up:

4 Rounds

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climbers
  • :15 Jump Squats

4 Rounds

  • :15 Plank
  • :15 Superman
  • :15 Side Plank - L
  • :15 Side Plank - R

Accessory:

Bench Press 5 x 12 E3M

WOD:

5 Rounds for Time

12 Sumo Deadlift High Pull

10 Push Jerk

12 Back Squats

115/75#


Metcon for Thursday June 25th

Warm-Up:

30/30 Row - 10 minutes

Mobility:

Tabata :20/:10

90/90 Press w/ KB +Windmill

Metcon:

AMRAP 20

40' Lunge w/ plate (45/25#)

12 H2B KB (24/16kg)

40' Lunge w/ plate

12 Dynamic Push-Ups

 

 

 


WOD for Wednesday June 24th

Warm-Up:

AMRAP 5 - Barbell Complex 75/55#

  • DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS

Accessory:

Deadlift 5 x 3 E3M

WOD:

AMRAP 12

12 Power Snatch 135/95

10 Overhead Squats

200m Run


WOD for Tuesday June 23rd

Warm-Up:

AMRAP 10 - Turkish Get-Ups + Windmill 1/1

Accessory:

5 x 10 Press E3M

WOD:

OTM 20 Minutes

5 Push-Ups

5 Pull-Ups


Metcon for Monday June 22nd **Update**

Warm-Up:

3 Rounds

  • 250m Row
  • 10 Air Squats
  • 10 V-Ups

Mobility:

8 Rounds :20/:10

A, T, Y, I

Secondary Warm-Up:

Agility Ladders 2x of each movement

  • Icky
  • Lateral Lunge
  • Side Shuffle

Metcon:

:20/:10 Tabata w/ 1:00 Rest btwn rounds - 4 Rounds

  • DB Thrusters 20/15#
  • Push-Ups
  • KB Swings 24/16kg
  • Burpee Hurdle Jump
  • Ball Slam 30/20#
  • Abmat
  • Bent Over Row 30/25#
  • Wall Ball 20/14

 


WOD for Saturday June 20th

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

Accessory:

Bench Press 5 x 2 E3M

WOD:

"Nancy"

5 Rounds for Time

400m Run

15 Overhead Squats 95/65


WOD for Friday June 19th

Warm-Up:

4 Rounds

:15 Jumping Jacks

:15 Squats

:15 Mountain Climbers

:15 Jump Squats

4 Rounds

:15 Plank

:15 Superman

:15 Side Plank - R

:15 Side Plank - L

Accessory:

Front Squats 5 x 12 E3M

WOD:

4 Rounds for Time

20 Hang Power Clean 115/75#

10 Ring Dips