21 June – 26 June

Posted on June 19, 2021

Monday, June 21

WOD: 24 Minute AMRAP

10 Alternating Front Rack Dumbbell Lunges 40/70

10 Push-Ups

30 Second Wall Sit

80′ Single Arm Overhead Farmers Carry 35/55 (40′ on each arm)

 

Tuesday, June 22

WOD: 25 Minute EMOM

Minute 1: 11/13 Calorie Row

Minute 2: 14 Plank Ups

Minute 3: 40 Seconds Battle Ropes

Minute 4: 28 Russian Twists 10/25

Minute 5: 14 Step Ups 20/24

 

Wednesday, June 23

WOD: 22 Minute Ladder 3,6,9,12…

Alternating Dumbbell Clean And Press 35/50

Toes To Bar

Back Extensions

Air Squats

 

Thursday, June 24

Hero WOD: “Dork”

6 Rounds For Time

60 Double Unders

30 Kettlebell Swings 35/55

15 Burpees

*30 Minute Time Cap

 

Friday, June 25

WOD: 4 Rounds For Time

15 Kettlebell Dead Lift 35/55

15 Wall Balls 9’/10′ 14/20

400 Meter Run

*26 Minute Time Cap

 

Saturday, June 26

WOD: 25 Minute AMRAP

*50/60 Calorie Row Buy In

*30/40 Calorie Bike Buy In

( both the row and the bike will be 30 seconds on 30 seconds off)

12 Alternating Dumbbell Snatch 35/50

12 Alternating Plank Rows 35/50

12 Medicine Ball Sit-Ups 14/20

 

 

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