

Tuesday June 30, 2020
WOD
Swod:
8-10 neutral grip dumbells floor press
16 single arm dumbell row (8/8)
20 hollow rocks
3 rds
Conditioning:
75 wall balls 20/14
EMOM starting at the 0:00 perform 8 hang db snatches 50/35


Monday June 29, 2020
WOD Swod: Front rack lunges 4x20 1:30-2:00 rest between sets Conditioning: EMOMx 16 min ( 4 rds) 1- Max SA KB thruster 55/35 2- Max dubs 3- Max BSU 4- rest


Friday June 26, 2020
GYM WOD:
Swod:
snatch work
4x3 hang muscle snatch
Into
3x3 low hang power snatch
Conditioning:
12 min amrap
8 hang clean 135/95
8 burpee over bar
8 SDHP
24 sit ups


Thursday June 25, 2020
GYM WOD: Swod: front squats 6x3 tempo @22x1 Can build or stay at same weight Conditioning: 20 goblet reverse lunges (10/10) not alternating 10 no push up burpees 20 box jumps 30/24 3 rds (not for time just move at steady pace) Accessory: 30 strict pull ups


Wednesday June 24, 2020
GYM WOD:
EMOMx21 (7 rds)
1- one round of DT 95/65
2- 30 dubs
3- 10/7 cal bike/rower DT= 12 Deadlifts (155/105 lb) 9 Hang Power Cleans (155/105 lb) 6 Push Jerks (155/105 lb)
Accessory:
30 steps kB suitcase carry march
3 rds


Tuesday June 23, 2020
GYM WOD:
20 thrusters 45/35 BB
16 V-ups
20 hang kb snatches 55/35
16 burpees
4 rds
Accessory:
80 Russians twists


Monday June 22, 2020
GYM WOD:
Weightlifting conditioning:
Every 4 min
75 dubs
3-3-2-2-1 hang clean and jerk (building if possible)
5 rds
Accessory:
8-10 bent over row
12 diamond push ups
3-4 rds


Friday June 19, 2020
GYM WOD:
Swod:
10 min to work on this complex
1 snatch pull+1 power snatch+1 ohs
Conditioning:
75 stoh 95/65
EMOM perform 9 Russian kB swings 55/35
9 min cap
HOME WOD:
10-9-8-7-6-5-4-3-2-1
Squat jacks
Jumping lunges
Into:
10-2-3-4-5-6-7-8-9-10
Jackknives/ V-ups
Squat Jacks


Thursday June 18, 2020
GYM WOD:
Swod: Back squat
5x5
Conditioning:
90 sec
10 front rack lunges 135/95
10 burpees over bar
Max jumping air squats
5 rds 90 sec rest in between rds
HOME WOD:
1 min plank
1 min calves raises
1 min sit ups
1 min jump rope
1 min burpees
1 min rest
5 rds


Wednesday June 17, 2020
GYM WOD: Swod: EMOMx10 min 1 clean high pull+ 1 clean + 1 front squat + 1 push press Conditioning: 500 mts row .5 miles bike 100 dubs 800m run HOME WOD: Go for a 20 min run and close it with some abs work at the end