Month: June 2020

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.

Fitness

E8M x 4-5 sets:

– 400m row

– 20 DB weighted lunges 

– 15 RKB swings

– 20 DB push press

– 15 lemon squeezes

 

*Switch the order every set but keep splits the same.

 

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 DB weighted lunges (35/25)

– 15 RKB swings (70/53)

– 20 DB push press

– 15 toes to bar

 

*Switch the order every set but keep splits the same. 

 

HomeWOD

E8M x 4-5 sets:

– 400m run (2 minutes of cardio)

– 20 weighted lunges 

– 15 KB/DB/bag Russain swings

– 20 KB/DB/bag push press

– 15 lemon squeezes

 

*Switch the order every set but keep splits the same.

 

Fitness

A) E4M x 3 sets:

– 10 deadlifts @ 65%

– 10-20 DB bench press @ 1111 tempo

– 20 hollow body rocks

 

B) E3M x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB/DB deadlifts

– 15 air squats

RX+ sub 3/2 bar or ring MUs for pull-ups

 

Performance

A) E4M x 3 sets:

– 10 deadlifts @ 65%

– 10-20 DB bench press @ 1111 tempo

– 20 hollow body rocks

*DLs are 5% heavier than last week.

 

B) E3M x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB/DB deadlifts (70/53ish)

– 15 air squats

RX+ sub 3/2 bar or ring MUs for pull-ups

Fitness

A) E2.5M x 4 sets:

– 8 DB seated Arnold press

– 12 alternating DB renegade rows

– 16 Russian twists

– 20 glute bridges

 

B) 10 min AMRAP

– 2 DB snatches

– 2 goblet squats

– 2 NPU burpees

– 30 single unders

*Add 2 reps each set to all movements except single unders. 

 

C) 3 sets:

– 10 DB delt triad (front, lateral, press)

– 10 banded facepulls 

 

Performance

A) E2.5M x 4 sets:

– 2.2.2 hang power snatch cluster

*Stay light to moderate with a focus on technique over weight. 

 

B) 10 min AMRAP

– 1 power snatch

– 1 overhead squat

– 1 burpee over the barbell

– 20 double unders

*Add 1 rep each set to all movements except double unders. 

 

C) 3 sets:

– 10 DB delt triad (front, lateral, press)

– 10 banded facepulls 

 

HomeWOD

A) E2.5M x 4 sets:

– 8 DB Z-presses

– 12 alternating DB renegade rows

– 16 Russian twists

– 20 glute bridges

 

B) 10 min AMRAP

– 2 DB snatches

– 2 goblet squats

– 2 NPU burpees

– 30 single unders

*Add 2 reps each set to all movements except single unders. 

Fitness

With a continuous running clock, perform the following for times:

0:00 – 800/650m row

5:00 – 75 DB push press

10:00 – 30 strict pull-ups

15:00 – 75 sit-ups 

20:00 – 60 goblet squats

25:00 – 800m run 

 

Performance

With a continuous running clock, perform the following for times:

0:00 – 1000/800m row

5:00 – 75 shoulder to overhead (115/75 lbs)

10:00 – 30 strict pull-ups

15:00 – 75 DB/KB thrusters (35/25 lbs)

20:00 – 60 box jump-overs (24″/20″)

25:00 – 800m run

Fitness

A) E4M x 3 sets:

– 8-12 DB bench press

– 10/side KB bent over row

– 10 alternating bird dogs

 

Performance

A) E4M x 3 sets:

– 2 RIR bench press @ 60-65%

– 10 bent over supinated KB rows

– 10 alternating bird dogs w/ pause

 

Fitness & Performance

B) 3 sets for quality:

– heavy sled drag down and back 

– 10-20 dips (w/ bands, bodyweight, or weighted)

– 10/side splits squat (RFE, FFE or regular)

– 8-12 bent over thumb up reverse flys w/ pause (light)

Fitness

A) E4M x 3 sets:

– 16 heavy heel elevated goblet squats

– 8/side wide stance banded twists

– 8-10 ring bicep curls

 

B) For time:

– 40/30 cal row

– 40 DB snatch

– 40 sit-ups 

– 40 box step ups (w/DB if able)

– 40/30 cal row

 

Performance

A) E4M x 3 sets:

– 10 back squats

– 8/side wide stance banded twists

– 8-10 ring bicep curls

*stay at 55-65% for back squats.

 

B) For time:

– 50/40 cal row

– 50 box jump overs (24/20”)

– 50 DB snatch (50/35)

– 50 box step ups w/ DB (20/16”)

– 50/40 cal row