Monday 06/22/2020:
Pausing Back Squat
On the Minute x 10:
1 Pausing Back Squat*
One Second Pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel
Conditioning (in class)
“thank u, next”
5 Rounds: (18min cap)
30 Double Unders
15 Thrusters (75/55)
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)
*Barbell is light. Movements are doable unbroken. Mod 2x singles for DU.
HOME WOD:
“thank u, next”
5 Rounds:
30 Double-Unders
15 Single Arm Thrusters (50/35)
Into…
5 Rounds:
30 Double-Unders
15 Single Arm Dumbbell OHS (50/35)
Athletes change arms as seen fit
Body Armor
Giant Sets:
12 Weighted Cossack Squats (single dumbbell held goblet)
24 Jumping Lunges
12 Cossack Squats (unweighted)
Rest 2:00 between rounds.
Tuesday 06/23/2020:
Strength: (in class)
E2momx5
5 shoulder press @80% or AHAP
*sets are across. Not building
Conditioning (in class)
“Pay Dirt”
10 Rounds: (20min cap)
200 Meter Run
10 burpee box jump overs (24/20”)
*if you have a weight vest, put it on.
Body Armor
15 Minute Recovery Bike
On the 0-5-10-15 (4 Sets):
5 Strict Toes to Bar
15 GHD Sit-ups
25 Banded Good Mornings
HOME WOD:
“Pay Dirt”
10 Rounds:
200m Run
9 Double Dumbbell Burpee Deadlifts (50’s/35’s)
Kilos: 22.5’s/15’s
Body Armor
1 Round, Not for Time:
50 V-Ups
1:30 Hollow Hold
50 V-Ups
Wednesday 06/24/2020:
Primer: (in class)
E2MOM x5
1 bear complex building to AHAP
*bear = power clean + front squat + push press + back squat + BTN push press.
Conditioning (in class)
“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
*cindy = 5 pull-ups, 10 pushups, 15 air squats. Barbell weight is light/moderate. Sets of 5’s are doable. Score is total barbell reps.
Body Armor
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions
HOME WOD:
“Speed Dating”
5 x 2:00 Minute AMRAP
Each interval starts with 2 rounds of “Strict Cindy”
Time Remaining:
Round #1 – Double Dumbbell Power Cleans
Round #2 – Double Dumbbell Front Squats
Round #3 – Double Dumbbell Hang Squat Cleans
Round #4 – Double Dumbbell Power Clean and Jerks
Round #5 – Double Dumbbell Clusters
Dumbbells – 50’s/35’s
Rest 1 Minute between each AMRAP.
KILOS
22.5’s/15’s
Body Armor
Double Dumbbell Floor Presses
Single Dumbbell Overhead Tricep Extensions
Thursday 06/25/2020:
Conditioning (in class)
“Grip n Rip”
Partner wod
For time: (25min cap)
50 KB Swings (50/35)
50 pull-ups
50 cal bike
40 KB swings
40 TTB
40 cal bike
30 KB swings
30 bar MU
30 cal bike
*mod banded pull-ups. Mod kipping knee raise FOR TTB. Mod burpee pull-ups for MU. Use rowers if no more bikes. One partner works, one rests.
HOME WOD:
“Grip n Dip”
For time: (25min cap)
30 KB Swings (50/35)
30 pull-ups/bent over rows
600m run
25 KB swings
25 TTB/v ups
400m run
20 KB swings
20 burpee pull-ups/burpee over KB
200m run
Friday 06/26/2020:
Snatch Technique
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
Primer: (in class)
EMOMx5
3 TnG power snatch
*build to AHAP. Last two rounds should be HEAVIER than wod weight.
Conditioning (in class)
“Water Monster”
AMRAP 15:
20 Power Snatches (95/65)
12/9 cal row
12 burpees over erg
12/9 cal row
*wod focus is barbell cycling at least sets of 5’s.
Body Armor
3 Giant Sets:
Max Strict Pull-ups
Max Alternating Dumbbell Strict Presses
Rest 2 Minutes Between Rounds
HOME WOD:
“Cookie Monster”
AMRAP 15:
20 Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
20 Burpees
40 Double-Unders
Kilos: 22.5/15
Body Armor
3 Giant Sets:
Max Strict Pull-Ups
Max Alternating Dumbbell Strict Presses
Rest 2:00 between rounds.
Saturday 06/27/2020:
De-Load Week
Conditioning
“Groundhog Day”
For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 CTB Pull-Ups
200 Meter Run With Kettlebell
30 CTB Pull-Ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run
Kilos: 24/16
Body Armor
For Time:
100 Meter Single Dumbbell Front Walking Lunge (50/35)
On the Minute: 4 Alternating Single Dumbbell Squat Cleans
Kilos: 22.5/15
 
HOME WOD:
“Groundhog Day”
For Time:
600 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
400 Meter Run
30 Weighted Jumping Squats (50/35)
200 Meter Run with Dumbbell (50/35)
30 Weighted Jumping Squats (50/35)
400 Meter Run
50 Single Dumbbell Power Clean and Jerks (50/35)
600 Meter Run
KILOS
22.5/15
Body Armor
For Time:
200m Single Dumbbell FR Walking Lunge
OTM – 4 Alternating Single DB Squat Cleans