Wednesday, June 27th

Wednesday, June 27th Gymnastics Skill 3 Sets :30 Ring Support :30 Bottom Ring Dip or Bottom Push Up :30 Bar Hang :30 Hanging L-Sit or Seated Knee Tuck Rest 90s between sets Strength AMRAP 18:00 25/20 Calorie Row 20 AbMat Sit-Ups 15...

Tuesday, June 26th

Tuesday, June 19th Strength EMOM 12:00 2 Heavy Power Clean & Jerk *Build in weight as you go, start light-moderate and work to moderate heavy WOD For Time: 100-80-60-40-20 Double Unders 15-12-9-6-3 Clean & Jerk (135/95) 12:00...

Monday, June 25th

Monday, June 25th Strength Overhead Squat 15:00 to build to a heavy 3 Rep OHS WOD 3 Rounds / 1:00 rest between rounds of: AMRAP 4:00 3-6-9-12-15 and so on... OHS (95/65) T2B Pick up where you left off each round and try to get as far as you can by the end of round...

Monday, June 18th

Monday, June 18th Strength E2MOM x 6 Sets 1 Clean DL + 1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat Same weight across all sets. Load should be heavy. WOD Nasty Girls 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95) 15:00...

Friday, June 15th

Friday, June 15th Strength 3 Sets, NOT for Time 25ft Handstand Walk or :30 Handstand Hold 50 Double Unders or 1:00 Practice Max Strict Ring Dips (Banded or Box) Rest 1:30 between sets WOD For Time 30 Thrusters (95/65) 30 Toes to Bar 60 Wall Balls 30 Toes to Bar 30...

Thursday, June 14th

Thursday, June 14th Strength/Skill Power Snatch EMOM 10:00 Power Snatch 3 TNG Power Snatch Goal is to focus on cycling...not for load WOD For Time 2 Rounds 10 Power Snatch (175/125) 12 Burpees Over the Bar 2 Rounds 10 Power Snatch (115/75) 12 Burpees Over the...

Wednesday, June 13th

Wednesday, June 13th Strength 3 Sets, Not For Time 5 Weighted Pull-Ups Superset with... 5/5 Single Arm KB Row (30X1) -Rest 90s between sets WOD AMRAP 5:00 (x3) 12/10 Calorie Row 10 Russian Swings (70/35) 8 Box Jumps (30/24) Rest 1 minute, repeat 2 more...