Fitness
A) E90S x 4 sets each
1: 8 DB power cleans + 8 DB push press
2: 8 DB renegade rows + 16 DB Russian twists (single)
Performance
A) E90S x 8 sets:
– 1 pause clean + 1 clean + 1 jerk @ 60-80+%
Fitness & Performance
B) 3 sets for quality:
– 8/side single leg BB/DB box step up (knee height)
– 6-8/side KB windmills
– lateral sled drag down and back
– 8-12 ring or close grip supinated pull-ups
Fitness
1: 15 medball squats
2: 12/9 or 10/7 cal row
3: 9 lemon squeezes + 6 NPU burpees
4: 50 single unders
5: rest
*Scale single unders down if needed
Performance
EMOM x 5-7 sets
1: 15 wallballs (20/14)
2: 12/15 cal row
3: 6-9 toes to bar + 6 burpees
4: 50 double unders
5: rest
*RX+ complete 20-15/12-10+10 reps
*Scale DUs down if needed
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB seated overhead tricep extensions
– 8-12 close grip supinated pull-ups
*DLs are 5% heavier than last week.
B) For time:
– 400m run
– 20 RKB swings (53/35)
– 30 KB push press (15/side)
– 40 goblet squats
– 400m run
– RKB swings
– 30 push press (15/side)
– 20 goblet squats
– 400m run
*scale run to 300s and 600m if needed.
Performance
A) E4M x 4 sets:
– 8 deadlifts @ 65%
– 8-12 DB seated overhead tricep extensions
– 8-12 close grip supinated pull-ups
*DLs are 5% heavier than last week.
B) For time:
– 400m run
– 20 RKB swings (53/35)
– 30 KB push press (15/side)
– 40 goblet squats
– 400m run
– RKB swings
– 30 push press (15/side)
– 20 goblet squats
– 400m run
Fitness
A) EMOM x 5 sets each:
1: 8/side standing filly press
2: 8/side single arm ring row
B) 6 min AMRAP
– 6 alternating DB snatch
– 6 goblet squat
– 6 pull-ups
R3M
6 min AMRAP
– 6 hang DB clean + push press (95/65)
– 6 goblet hold reverse lunges
– 6 box step overs (24/20”)
Performance
A) E2M x 5 sets:
– 1.1.1 hang power snatch cluster
*Stay moderate with a focus on technique over weight.
B) 6 min AMRAP
– 6 power snatch (75/55)
– 6 overhead squat
– 6 pull-ups
R3M
6 min AMRAP
– 6 power clean + push jerks (95/65)
– 6 front rack reverse lunges
– 6 box jump overs (24/20”)
Monday 6/15
Fitness
A) E3M x 4 sets:
– 8-12 DB bench press
– 8-12 bent over supinated DB rows
B) 5 rounds for time:
– 200m row
– 8 DB hang power clean (115/75)
– 12 push-ups
R60S between sets
Performance
A) E3M x 4 sets:
– 2 RIR bench press @ 60-65%
– 8-12 bent over supinated BB rows
B) 5 rounds for time:
– 250/200m row
– 8 hang power clean (115/75)
– 16/12 push-ups
R60S between sets
*RX+ sub 8/6 HSPUs for regular push-ups
Tuesday 6/16
Fitness
A) EMOM x 5 sets each:
1: 8/side standing filly press
2: 8/side single arm ring row
B) 6 min AMRAP
– 6 alternating DB snatch
– 6 goblet squat
– 6 pull-ups
R3M
6 min AMRAP
– 6 hang DB clean + push press (95/65)
– 6 goblet hold reverse lunges
– 6 box step overs (24/20”)
Performance
A) E2M x 5 sets:
– 1.1.1 hang power snatch cluster
*Stay moderate with a focus on technique over weight.
B) 6 min AMRAP
– 6 power snatch (75/55)
– 6 overhead squat
– 6 pull-ups
R3M
6 min AMRAP
– 6 power clean + push jerks (95/65)
– 6 front rack reverse lunges
– 6 box jump overs (24/20”)
Wednesday 6/17
Fitness
A) E4M x 4 sets:
– 8 deadlifts
– 8-12 DB seated overhead tricep extensions
– 8-12 close grip supinated pull-ups
*DLs are 5% heavier than last week.
B) For time:
– 400m run
– 20 RKB swings (53/35)
– 30 KB push press (15/side)
– 40 goblet squats
– 400m run
– RKB swings
– 30 push press (15/side)
– 20 goblet squats
– 400m run
*scale run to 300s and 600m if needed.
Performance
A) E4M x 4 sets:
– 8 deadlifts @ 65%
– 8-12 DB seated overhead tricep extensions
– 8-12 close grip supinated pull-ups
*DLs are 5% heavier than last week.
B) For time:
– 400m run
– 20 RKB swings (53/35)
– 30 KB push press (15/side)
– 40 goblet squats
– 400m run
– RKB swings
– 30 push press (15/side)
– 20 goblet squats
– 400m run
Thursday 6/18
Fitness
1: 15 medball squats
2: 12/9 or 10/7 cal row
3: 9 lemon squeezes + 6 NPU burpees
4: 50 single unders
5: rest
*Scale single unders down if needed
Performance
EMOM x 5-7 sets
1: 15 wallballs (20/14)
2: 12/15 cal row
3: 6-9 toes to bar + 6 burpees
4: 50 double unders
5: rest
*RX+ complete 20-15/12-10+10 reps
*Scale DUs down if needed
Friday 6/19
Fitness
A) E90S x 4 sets each
1: 8 DB power cleans + 8 DB push press
2: 8 DB renegade rows + 16 DB Russian twists (single)
Performance
A) E90S x 8 sets:
– 1 pause clean + 1 clean + 1 jerk @ 60-80+%
Fitness & Performance
B) 3 sets for quality:
– 8/side single leg BB/DB box step up (knee height)
– 6-8/side KB windmills
– lateral sled drag down and back
– 8-12 ring or close grip supinated pull-ups
Saturday 6/20
Fitness
TBA
Performance
TBA
Sunday 6/21
10-12pm Open Gym
Fitness
A) E3M x 4 sets:
– 8-12 DB bench press
– 8-12 bent over supinated DB rows
B) 5 rounds for time:
– 200m row
– 8 DB hang power clean (115/75)
– 12 push-ups
R60S between sets
Performance
A) E3M x 4 sets:
– 2 RIR bench press @ 60-65%
– 8-12 bent over supinated BB rows
B) 5 rounds for time:
– 250/200m row
– 8 hang power clean (115/75)
– 16/12 push-ups
R60S between sets
*RX+ sub 8/6 HSPUs for regular push-ups
Fitness
A) E3M x 4 sets:
– 10 double KB front squats to box (w/ pause)
– 8-16 dips (banded, unweighted, or weighted
Performance
A) E3M x 4 sets:
– 8 back squats @ 60-65%
– 8-16 dips (banded, unweighted, or weighted
Fitness & Performance
B) 3 sets for quality:
– 10/side single leg kickstand Romanian deadlifts (BB or DBs)
– 10-20 DB chest flys
– 10-15/side banded TKEs
– 10-15 reverse snow angels (2.5/hand or unweighted)
HomeWOD
For time:
– 800m run
– 50 air squats
– 50 sit-ups
– 600m run
– 35 air squats
– 35 sit-ups
– 400m run
– 20 air squats
– 20 sit-ups
Fitness
A) EMOM x 5 sets each
1: 8 landmine thrusters
2: 8-12 ring rows
*set up landmine BB against sandbag or between to 45lb plates
B) 10 min AMRAP:
– 2 DB hang power cleans
– 6 box step ups
– 8 push ups
– 10 wallballs
*Add two hang power cleans every round.
C) 3 sets:
– 10-20 DB curls
– 10-20 tricep band pull-downs
Performance
A) EMOM x 10 sets:
– 1 power clean + 1 hang clean + 1 jerk @ 60-80%
B) 10 min AMRAP:
– 1 power clean (155/105, 135/95, 115/75, 95/65)
– 5 box jumps + step down
– 7/5 push ups
– 9 wallballs (20/14)
*Add one power clean every round.
C) 3 sets:
– 10-20 DB curls
– 10-20 tricep band pull-downs
HomeWOD
10 min AMRAP:
– 2 DB hang power cleans
– 4 broad jumps
– 6 push-ups
– 8 goblet squats
*Add 2 hang power cleans each set. No DBs? Use a bag or get creative.