Monday – 6/7/21:
Strength:
Every 90s x 5
5 back squats @70%
“Dirty Laundry”
3 Rounds: (16 min cap)
15 Power Cleans 115 / 85 lb
12 Thrusters 115 / 85 lb
9 Bar-Facing Burpees
Directly into…
3 Rounds:
15 Power Cleans 95 / 65 lb
12 Thrusters 95 / 65 lb
9 Bar-Facing Burpees
*goal is to finish. Pick weights that each movement could be done unbroken. Goal is speed over weight today.
Tuesday – 6/8/21:
Bench Press:
Every 90s X 5
5 bench press
65-70-75-80-85%+
*last set is close to a 5rm
“Pedal Down”
4 Rounds for time (16 min cap)
12/9 Calorie Assault Bike
400 Meter Run
12 Toes to Bar
*bike should take 45s or less. Run goal 2:00 or less. Mod kipping leg raise for TTB. Goal is to do TTB UB today.
Wednesday – 6/9/21:
Strength:
Every 90s x 5
3 front squats @70%
“Checking the Box”
AMRAP 15
Buy-In: 2,000/1,800 Meter Row
Max Rounds With Time Remaining:
2 Power Snatches
4 Overhead Squats
8 Box Jump Overs (30″/24″)
Barbell: 135 / 95 lb
*row goal sub 8min. Barbell movements are doable UB together. Sub 120/100cal bike if needed.
Thursday – 6/10/21:
TBD
Friday – 6/11/21:
Strength:
On the Minute x 7
1 back squat @ 75%
“Grip Fire”
3 Rounds: (12 min cap)
15 C2B pull-ups
15 hang squat cleans (95/65)
*wod stimulus is high intensity, short duration. goal is to try to go UB on each movement. Mod jumping C2B
Saturday – 6/12/21:
“Chesty Puller”
AMRAP 25:
30/24 Calorie Row
30 Push Jerks 135 / 95 lb
30 Chest To Bar Pull-Ups
30 Lateral Erg Burpees