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WOD Archives: June 2016

Friday

A. Squat Clean + Thruster; (1+3) EMOM x 5 minutes – building to a tough weight B. Strict Ring Pull Up to sternum w/ 2 sec hold x amrap x 4 sets, Rest 60-90 seconds + 3 Rounds 21 Calorie Row 15 Pull Ups 9 Front Squats (185/115# or 55% of max) *from the floor* MORE »

Thursday

A. Deadlift; 70% x 3 reps, EMOM x 8 sets B. EMOM x 14 Minutes Minute 1 – 3 Hang Squat Cleans @ 70-75% Minute 2 – 20 sec KTE C. 10 sec AB sprint @ max effort w/ rolling start -rest 80 secs- x 5 MORE »

Wednesday

A. Snatch Grip BN Push Press + OHS w/3 sec pause; (2+1) x 3 sets – building off feel B. E2MOM x 6 minutes (3 sets) Strict HSPU x 5-10 reps or 45 sec hs hold + 4 Rounds 15 Unbroken KB Swings (70/50#) @ 70% effort 30 Double Unders or 90 singles @ 80% effort 8 Burpee Box Jump (24/20″”) @ 90% effort 150m row @ 100% effort -Rest 2 minutes- MORE »

Tuesday

A. Deadlift; 85-88% x 1 rep x 2 sets, 75-80% x 3 reps x 2 sets, Rest 2-3 minutes B. Strict Press; x 8 reps x 3 sets, Rest 90 seconds + 5 Rounds 10 Bench Press (3/4 bw for men, 1/2 for women, scale as needed should be fast and explosive) 400m run -Rest 2 minutes- MORE »

Monday

A1. Back Squat; 60-70% x 8-10 reps x 3 sets, Rest 30 seconds A2. Weighted Pull Up x5 or Strict Muscle up x 2-3 reps x 3 sets, Rest 60 seconds + 12 minute amrap 10 Hang Power Clean (95/65#) 15 Pull Ups 20 Air Squats Cash Out Hollow Hold x 45 seconds, Rest 1-2 minutes x 2 sets MORE »

Saturday

GRID RACING Dumbbell Squats and Power Cleans All skill levels MORE »

Friday

A. Snatch from floor + Snatch w/pause @ knee; (1+1) x EMOM x 4 minutes B1. DB bent over row x 5/side x 3 sets, rest 30 sec. B2. Legless Rope Climb or Rope Climbx 2 x 3 sets, Rest 60 seconds *Can sub strict pull ups x 3-5 reps w/ 2 sec chin over bar hold per rep* + 4 Rounds 12 Thrusters (115/75#) 12 Power Clean (115/75#) MORE »

Thursday

A. Speed Deadlift; 65% x 3 reps every 45 seconds x 8 sets B. EMOM x 14 Minutes Minute 1 – 3 Hang Power Clean @ 70-75% of max PC Minute 2 – 7-9 T2B C. 30 second AB sprint @ max effor -rest 2 minutes- x 4 MORE »

Wednesday

A1. Back Rack Reverse Lunge; x 5/side x 3 sets, Rest 30 seconds between legs legs A2. Ring Dip Support Hold x 15-20 seconds x 3, Rest 90 seconds + 20 Minute Clock Every 5 minutes (4 Rounds) complete the below resting in the remaining time 10 Kipping HSPU 60 second amrap Air Squats 400m run @ tough effort *the HSPU should be done in 1 or 2 quick sets. MORE »

Tuesday

A. TnG Power Clean; 2 reps @ 80%, Rest 30 seconds, 4 reps @ 60%, Rest 90 seconds x 3 sets *%’s based off max PC* B. CG Bench Press; 5.4.3.2.1., Rest 60-90 seconds between sets *increasing weight and decreasing reps building to a heavy single* + 10 minute amrap 15 Cal Row or 200m run 10 S2O (95/65#) Cash Out hollow holds/rocks x 30 sec. x 2 sets MORE »