WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Monday 6/17/19

Monday 6/17/19

Partner Workout 👫👬👭
For Time:
200 WallBalls 20/14#
*Every 3min. including the start, run 200m*

Partner Run together, but one person working at a time on the wallballs

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Sunday 6/17/19

Sunday 6/17/19

“Gwen”
15-12-9
Clean & Jerk
rest 3 min. b/t sets
Each set must be unbroken
*Can increase weight across each set

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Saturday 6/15/19

Saturday 6/15/19

Partner Workout 👫👬👭
For Time:
80-60-40
KettleBell Swings 70/53#
Toe-2-Bar

*Run 800m after each round of TTB sets and at the end*
*Both partners run, but break up the swings and T2B*

Introduction Workout
For Time
50-40-30
Ball Slams
Sit Ups
Run 200-400m after each round of sit ups sets and at the end*
*Both partners run, but break up the ball slams
**All Movements and Reps are modifiable to fit your needs

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Friday 6/14/19

Friday 6/14/19

EMOM 3
1 x High Hang Squat Clean + 2 Squat Cleans

EMOM 3
1 x Hang Squat Clean + 2 Squat Cleans

EMOM 3
1 x Low Hang Squat Clean + 2 Squat Cleans

EMOM 11
2 x Squat Cleans (not Touch and Go)

Rest 5 Minutes then

Run 1 Mile
*12 minute Cap

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Wednesday 6/12/19

Wednesday 6/12/19

“The Chief”
5 Rounds:
3min.  AMRAP
3 Power Cleans 135/95#
6 Push-ups
9 Air Squats

Rest 1min. b/t rounds

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Tuesday 6/11/19

Tuesday 6/11/19

For Time:
200′ Farmer Carry 35/20# single dumbbell or KB (50′ increments)
50 Push Press
50 Sit-ups
200′ Farmer Carry
50 Sit-ups
50 Push Press
200′ Farmer Carry
100 Dumbbell Snatch
200′ Farmer Carry

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Monday 6/10/19

Monday 6/10/19

For Time:
10 Muscle-Ups
20 Front Squat 155/105#
30 Front Rack In-Place Lunge 155/105#
20 Front Squat 155/105#
10 Muscle-Ups

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