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14/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Back Squat – 4x3 + 3RM (50%, 70%, 80% 85%, 3RM) 16-24min: Bench Press - 3x3 + 3RM (50%, 70%, 80% + 3RM) 24-28min: One Arm Row EMOM – 4x8 28-33min: WOD Brief & Set-Up 33-45min: WOD – For Time: 10-6 of: DB Step Ups – 15/22.5 Pull Ups Then 5-1 of: HSPU Thrusters – 35/52.5 *12min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 8min AMRAP of: 8 Cal Bike 8 Burpee Box Jumps – 50/60 8 DB Thrusters – 15/22.5 |
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12/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Squat Clean from Low Hang (Below Knee) & Floor – 6x2 (50%, 60%, 70%, 80%, 90% x 2 sets) 18-22min: WOD Brief & Set-Up 22-45min: WOD – 4RFT in Pairs of: 250m Run (together) 20 Cal Assault Bike 15 In-Sync Deadlifts – 40/60 10 Thrusters – 40/60 *23min Cap 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups – 5 sets Extra WOD – 8min AMRAP of: 3/5 Ring Muscle Ups (Scale to Ring Push Ups) 5 Hang Cleans – 45/70 10 Cal Row 10 KB Hang Snatches – 12/20 (5 each arm) |
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11/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Deadlift - 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets) 18-26min: Shoulder Press - 4x3 (60%, 70%, 80%, 90%) Skill 1 (2min cycles) 26-30min: Double Unders EMOM– 4 Sets 30-34min: WOD Brief & Set-Up 34-45min: WOD – 11min AMRAP of: 5 CTB Pull Ups 8 DB Cleans – 15/22.5 11 Burpees 45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 3RFT of: 10 HSPU 10 KB Cleans – 15/24 (alternate arms) 10 Box Jump Overs – 60/75 *8min Cap |
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10/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x3 (50%, 60%, 70%, 80%, 90%) 16-22min: Squat Snatch from Knee – 3x2 (55%, 65%, 75%) 22-30min: Squat Snatch – 4x2 (55%, 70%, 80%, 90%) 30-35min: WOD Brief & Set-Up 35-45min: WOD – 3/6/9 of: Snatches – 35/52.5 Burpee Box Jump Overs – 50/60 Then 12/15 of: SDHP – 35/52.5 KB Goblet Squat – 16/24 *10min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Extra WOD – 9min AMRAP of: 5 OHS – 35/52.5 10 Pistols (scale to Air Squats) 15 Cal Row 20m DB Front Rack Lunge – 10/15 |
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09/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Front Squat – 6x3 (50%, 60%, 70%, 80%, 90% x 2 sets) 18-22min: Bent Row EMOM – 4x8 22-25min: WOD Brief & Set-Up 25-45min: WOD – 20min AMRAP of: 10 TTB 10 STO – 35/52.5 10 Cleans – 35/52.5 10 Double KB Clean & Press – 12/20 Run 400m 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets Extra WOD – 3RFT of: 5 DB Clusters – 15/20 10 DB Hang Snatches – 15/20 (alternate arms) 15 Cal Bike 20 Double Unders *11min Cap |
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08/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Push Jerk - 5x2 (50%, 60%, 70%, 80%, 90%) 16-26min: Power Clean - 5x2 (50%, 60%, 70%, 80%, 90%) 26-30min: DB Reverse Fly EMOM – 4x10 30-35min: WOD Brief & Set-Up 35-45min: WOD – 10min Rolling Clock: 50 Double Unders 40m Handstand Walk (scale to Burpee Broad Jump) 30 Front Squats – 30/50 20 DB Devil’s Press – 15/22.5 Max Rep Bar Muscle Ups (Scale to Pull Ups) *10min Rolling Clock 45-50min: Post-WOD Recovery 50-60min: Clean Pull – 5x3 (90%) Extra WOD – 8min AMRAP of: 10 Sit Ups 5 Clean & Jerks – 40/60 |
10 Cal Row
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07/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Back Squat – 6x4 (50%, 60%, 70%, 80%, 85% x 2 sets) 18-28min: Bench Press - 5x5 (50%, 60%, 70%, 80%, 85%) 28-33min: WOD Brief & Set-Up 33-45min: WOD – ‘Karen’ For Time: 150 Wall Balls – 6/9 *12min Cap 45-50min: Post-WOD Recovery Skills (2min cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – 2RFT of: 10 Cal Bike 15 SDHP – 25/35 20 Box Jumps – 50/60 25 Push Ups |
*10min Cap
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05/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Power Clean & Split Jerk – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets) 18-21min: WOD Brief & Set-Up 23-45min: WOD – 24min AMRAP in Pairs of: 10 Clean & Jerks – 40/60 16 Box Jumps – 50/60 20 Cal Row 24 KB Goblet Squats – 16/24 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets Extra WOD – For Time: 10 Ring Dips 20 DB Box Step Overs – 10/15 (50/60) 10 Cleans – 45/70 20 Cal Bike 10 Front Squats – 45/70 *11min Cap |
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04/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: OHS – 5x4 (50%, 60%, 70%, 80%, 87.5%) 16-26min: Deadlift – 5x4 (55%, 65%, 75%, 87.5% x 2 sets) 26-32min: Shoulder Press – 4x4 (55%, 65%, 75%, 87.5%) 34-37min: WOD Brief & Set-Up 37-45min: WOD – 4RFT of: 10 OHS – 30/45 10 Deadlifts – 30/45 10 Bar OH Lunges – 30/45 10 Deadlifts – 30/45 *8min Cap 45-50min: Post-WOD Recovery Skills (2min Cycles) 50-60min: Strict Pull Ups Practice – 5 sets Extra WOD – 10min AMRAP of: 10 KB Hang Cleans – 16/24 (5 each arm) 10 Cal Row 20 Double Unders |
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03/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Power Snatch – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%) 16-22min: Push Press – 4x4 (55%, 65%, 75%, 87.5%) Skill 1 (2min cycles) 22-30min: Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets 30-33min: WOD Brief & Set-Up 33-45min: WOD – 1-6 of: DB Thrusters – 15/22.5 TTB DB Hang Clean & Press – 15/22.5 (full rep count, alternating each arm) Burpee Box Jumps – 50/60 *12min Cap 45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets Extra WOD – 3RFT: 10 Cal Bike 10 STO – 30/45 10 Hang Snatches – 30/45 10m Handstand Walk (Scale to Burpee Broad Jump) |
*9min Cap
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02/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-16min: Front Squat – 5x4 (50%, 60%, 70%, 80%, 87.5%) Super Set with Bent Over Row – 5x8 16-21min: WOD Brief & Set-Up 21-45min: WOD – ‘For Time’ Run 800m 100 Double Unders 50 Wall Balls – 6/9 50 Sit Ups 25 HSPU 25 KB Swings – 24/32 50 Sit Ups 50 Wall Balls 100 Double Unders Run 800m *24min Cap 45-50min: Post-WOD Recovery Skill 2 (2min cycles) 50-60min: Double Unders Practice – 5 sets Extra WOD – For Time: 1000m Row 20 Double KB Clusters – 12/16 |
*7min Cap
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01/06/2021 0-6min: Dynamic & Light Barbell Warm-Up Strength (2min cycles) 6-18min: Squat Snatch from Knee & Floor – 4x3, 2x2 (50%, 60%, 70%, 80%, 87.5% x 2 sets) 18-28min: Squat Clean – 4x3, 1x2 (50%, 60%, 70%, 80%, 87.5%) 28-31min: WOD Brief & Set-Up 31-45min: WOD – 5RFT of: 5 Hang Cleans – 35/52.5 5 Thrusters – 35/52.5 10 Bar Facing Burpees *14min Cap 45-50min: Post-WOD Recovery 50-60min: Snatch Pull – 5x4 (87.5%) Extra WOD – 3RFT of: 5 Snatches – 40/60 10 Cal Bike 5 Burpee Box Jumps Overs – 50/60 *9min Cap |