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01 July 2022

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: For Time (No Cap)
50 Slam Balls (30/20)(20/15)
25 Cleans (165/115)(115/75)
50 Slam Balls (30/20)(20/15)
*At the top of each minute perform 5 wall balls (20/14)(14/10)

Stimulus/Focus: Well . . . Just go! The brabell should be heavy!

Cool Down: 3 Rounds
5 Push Ups
15 Candlestick Raises

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30 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 3)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (20 Minute Cap)
10 Push Jerk (95/65)(65/45)
5 Ring Dips
10 Burpees over the Bar

Stimulus/Focus: This workout will be taxing on the shoulders. Aim to do all work unbroken. Rest as needed between movements.

Cool Down: 3 Rounds

150 Meter Row
10 Ring Rows

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29 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Back Squat

(Warm up to your 75% for the WOD)

WOD: 40 Minute Clock-Every Other Minute
*5 Back Squats at 75% of 1 RM

Stimulus/Focus: Heavy on the legs. Lots of volume. You can only click RX if you use 75% of your most current 1 RM and complete all 100 reps at proper range of motion.

Cool Down: ROMWOD

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28 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Rope Climb Skill Work

WOD: 25 Minute AMRAP
2 Rope Climbs
20 Double Unders
200 Meter Run

Stimulus/Focus: This workout will be challenging on the legs and lungs. Find a steady pace and work through the long time domain.

Cool Down: Tabata Seated Knees to Elbow

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27 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (3 x 3 )

Use 90% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute Cap
25 Pistols
50 Lunges
75 Air Squats
100 Deadlifts (95/65)(65/45)
75 Air Squats
50 Lunges
25 Pistols

Stimulus/Focus: Leg destroyer! Just keep pushing through it. There is no where to rest them.

Cool Down: Run 400 Meters . . . just kidding!
50 Ab Mat Sit Ups

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24 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Snatch (5 x 5 )

Use 60% for all sets and work barbell cycling. Lift on a 2-minute clock.

WOD: For Time (No Cap)
100 Double Unders
25 Snatch (60%)
100 Double Unders
25 Snatch (60%)
100 Double Unders

Stimulus/Focus: This WOD will be cardiovascularly taxing. Try to do small sets of work and take quick breaks. Keep your heart rate from spiking to high.

Cool Down: 400 Meter Run

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23 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Handstand Walk

WOD: 30 Minute AMRAP
10 Burpees
20 Ab Mat Sit Ups
10 Handstand Push Ups

Stimulus/Focus: This workout will be taxing on the shoulders and lungs. The long time domain will be challenging. Find a steady pace and just keep moving. Aim for 10 rounds.

Cool Down: Tabata Side Plank Holds

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22 June 2022

Warm-up: Coach’s Choice

WOD: Four Couplets
*Five minute cap on each. No time to rest in between.

21-15-9
Floor Press (95/65)(65/45)
Kettlebell Swing (1.5/1)(1/25)

21-15-9
Floor Press (95/65)(65/45)
Kettlebell Clean (1.5/1)(1/25)

21-15-9
Floor Press (95/65)(65/45)
Goblet Squat (1.5/1)(1/25)

21-15-9
Floor Press (95/65)(65/45)
Kettlebell Snatch (1.5/1)(1/25)

Cool Down: ROMWOD

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21 June 2022

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (4 x 8)

Use 80% for all sets. Lift on a 3-minute clock.

WOD: 20 Minute AMRAP
25 Deadlifts (135/95)(95/65)
15 Wall Balls (20/14)(14/10)

Stimulus/Focus: Leg crusher! Aim to take only one break on deadlifts and go unbroken on wall balls.

Cool Down: Tabata Ab Mat Wall Ball Sit Ups