Monday, June 24
Strength: Squat Clean 3-3-3-3-3
Build up to a heavy set 0f 3
WOD: 5 Rounds for time
4 Power Cleans 133/205
10 Pistol Squats
12 Alternating Dumbbell Snatch 35/50
*14 Minute Time Cap
Tuesday, June 25
Strength: Strict Press 8-6-4-2-2
Build up to heavy set of 2
WOD: 16 Minute Ladder
*Buy in: 50 Hollow Rocks
2,4,6,8…
Shoulder to Overhead 63/95
Double Unders
Wednesday, June 26
Hero WOD: “Bowen”
3 Rounds for Time
800 Meter Run
7 Dead Lift 183/275
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters (7 each arm) 35/55
20 Box Jumps (24/20 in)
Thursday, June 27
WOD: 5 Rounds for Time
20 Russian Twists 10/25
30 Air Squats
40 Sit-ups
10 Calorie Row
5 Battle Rope Slams
*27 Minute Time Cap
Friday, June 28
Skill Work: Handstand push ups/ Handstand walks
WOD: 5 rounds for time
8 Power Snatch 63/95
12 Knee to Elbow
30 Double Unders
*30 Calorie Row Buy Out
*25 Minute Time Cap
Saturday, June 29
Partner WOD: Chipper
50 Burpee Box overs
100 Goblet Squats 35/53
100 Toes to Post
100 Back Extensions
800 Meter Run
100 Walking Lunges
50 Push-Ups
100 Wall Balls 14/20
*Teams can break up reps any way they choose; both partners need to complete 800 meter run at the same time.
*32 Minute Time Cap
