June 07, 2019 Friday

Lifting: Deadlifts and Bent Over Barbell Rows

* TNG, use mats, no drops. Alternate sets with Bent Over Row

AMRAP 12 mins: Strict Handstand Push-ups, Deadlifts and Double Unders

* Use mats, Touch and go. No drops.

June 06, 2019 Thursday

Skill practice: Muscle-ups, Rope Climbs

* 15 minutes to practice MU, RC or progressions/building block movements. Use this time for foot lock practice, or strict ring pu/dip, floor MU, false grip or kipping work.

AMRAP 15 mins: Rope Climbs, Kettlebell Swings and AbMat Sit-ups

* Sub 2:1 Supine RC (6 Supine RC each round, start and finish each rep on floor)

June 05, 2019 Wednesday

Squat Snatch: 1-1-1-1-1

Death By: Burpee Box Jumps

June 04, 2019 Tuesday

Front Squat: 3-3-3

FT: Muscle-ups, Thrusters, Rows

* Scale 10 MU to 10 BMU or 15 strict pull-ups each set

June 03, 2019 Monday

Lifting: 1 Power Clean + 1 Hang Power Clean

* Complex. Use mats. 1PC +1HPC

5 RFT: Power Cleans, Push-ups, Air Squats and Run

* Power Cleans should be Touch and go. TNG. Use mats.

June 01, 2019 Saturday

Team "Jack": AMRAP 22 mins: Push Press, Kettlebell Swings and Box Jumps

* Team of 2, alternate after each movement (every 10 reps). One works, one rests.

May 31, 2019 Friday

Power Snatch: 1-1-1-1-1

3 RFT: Burpee Over Dumbbells and Dumbbell Power Clean & Jerks

May 30, 2019 Thursday

Deadlift: 3-3-3-3

* Touch and go (TNG). Use mats, no drops.

AMRAP 15 mins: Run, Deadlifts and Handstand Push-ups

* Use mats. TNG DL.

May 29, 2019 Wednesday

Front Squat: 5-5-5

Chipper: Sumo Deadlift High-pulls, Overhead Squats, Power Snatches , Front Squats and Press

* Scale to one load for ALL movements

May 28, 2019 Tuesday

Rowing “Annie”

* Recovery day, no lifting

May 27, 2019 Monday


1/2 Murph

Partner Murph

May 25, 2019 Saturday

Team WOD: Thruster, Team Run, Push-up (hand release), Sumo Deadlift High-pull

May 24, 2019 Friday

Overhead Squat: 3-3-3

Alt EMOM 18 mins: Rows, Overhead Squats and Toes-to-bars

May 23, 2019 Thursday

Hang Power Clean 3-3-3-1-1-1

* Use mats

5 RFT: Kettlebell Swings and Double Unders

May 22, 2019 Wednesday

Lifting: Deadlifts and Hollow Rocks

* Alternate DL and Hollow Rock

AMRAP 20 mins: Deadlifts, Box Jumps and Runs

May 21, 2019 Tuesday

Front Squat: 7-7-7

FT: Row then 5x Front Squats and Lateral Burpees

* Use mats