WEEK of WOD's 6.7.21 - 6.12.21

MONDAY, JUNE 7th

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Back Squats @90% OR +5- 10lbs from last week

*next week is 3-RM test day!

B. Every 4 minutes for 4 Rounds (16minutes):

5 Ring Muscle-ups

7 Power Snatch (135/95lbs)

200m Run

Target Time: 2 - 2.5 minutes

Time Cap: 3 minutes

Scaling option 1/ Masters RX:

3 Muscle Ups (5 Burpee Pull-ups)

7 Power Snatch (115/75lbs)

200m Run

*scale with bar muscle-ups if needed

Scaling option 2/ Beginner

5 Ring Rows

7 Hang Power Snatch (55/35lbs)

100m Walk OR 200-400m Bike ERG

C. Mobility Session:

Calf/Arch Foot Smash with Foam Roller 3-4 minutes

TUESDAY, JUNE 8th

A. Every 5 minutes for 6 Rounds (30minutes)...

Rounds 1/3/5:

400m Run

15 Kettlebell Swings (53/35lbs)

8 Pull-ups

Rounds 2/4/6:

15 Wall Ball (20/14lbs)

12/9 Cal Ski

9 Handstand Push-ups

Target Time: < 90seconds-3 minutes per round

Time Cap: 3.5 minutes per round

*this is Masters RX version as well

Scaling/ Beginner Option:

Rounds 1/3/5:

200m Run

15 Kettlebell Swings (26/18lbs)

8 Pull-ups

Rounds 2/4/6:

15 Wall Ball (10/6lbs)

9/6 Cal Ski

6 Push-ups (knees)

B. For Quality:

15-12-9

Bench Press (70-80 % of 1RM)

Strict Toes to Bar

Scale to DB Bench Press as needed + Strict Knee Ups OR V-ups OR Tuc Ups

WEDNESDAY, JUNE 9th

A. Every 2 minutes for 5 sets (10 minutes), complete...

3 Front Squats @90% or +5- 10lbs from last week

*next week is 3-RM Test day

B. AMRAP 20 minutes, steady pace...

Sled Push 200ft (225/155lbs)

60sec Wall Sit (parallel)

10 Weighted Glute Bridge (95/65lbs)

10 DB/KB Seated Arnold Press (35/20lbs, ea arm)

*scale load as necc, and scale holds down to 30-40seconds

Goal: continue to move with quality movement

THURSDAY, JUNE 10th

A. For Time, Teams of 2

80 Deadlifts (135/95)

80 GHD’s

- Partner Holds Plank (elbows)

------

40 Deadlifts (225/155)

40 GHD’s

- Partner Holds Plank (elbows)

-------

20 Deadlifts (315/225)

20 GHDs

- Partner Holds Plank (elbows)

Scaling option 1 (Masters 45+)

Teams of 2

80 Deadlifts (115/75)

80 GHD’s

- Partner Holds Plank (elbows)

------

40 Deadlifts (185/125)

40 GHD’s

- Partner Holds Plank (elbows)

-------

20 Deadlifts (275/185)

20 GHDs

- Partner Holds Plank (elbows)

* Individual Option

Teams of 2

40 Deadlifts (135/95)

30 GHD’s

20 Deadlifts (225/155)

20 GHD’s

10 Deadlifts (315/225)

10 GHDs

B. Cash Out

125/100 Calories Echo Bike with Partner

2:00 Walk Down and Back

Mob Series led by coach...

Banded Lat/Shoulder

On Rig-Chest/Tricep

Standing Quad/Hamstring

FRIDAY, JUNE 11th

A. For Time:

30 Chest to Bar

20 Box Jump Overs (24/20)

10 Thrusters (155/105)

20 Box Jump Overs

30 Chest to Bar

Target time:4-6 minutes

Time cap: 8 minutes

Scaling option 1 (Masters 45+)

For Time:

30 Pull Ups

20 Box Jump Overs (20/16)

10 Thrusters (135/95)

20 Box Jump Overs

30 Pull Ups

Scaling Option 2 (Beginner)

For Time:

30 Jumping Pull Ups

20 Box Step Ups (16)

10 Dumbbell Thrusters

20 Box Step Ups (16)

30 Jumping Pull Ups

B. For 15 minutes, work through the following sets...

Power Clean & Jerk waves:

2 @ 65% 1 RM Power Clean

2 @ 70%

1 @ 75%

-rest 2minutes-

2 @ 70%

2 @ 75%

1 @ 80%

-rest 2 minutes-

2 @ 75%

2 @ 80%

1 @ 85%

SATURDAY, JUNE 12th

3 Sets:

5 Minute AMRAP

2 Rounds

50 Double Unders

20 Shoulder Press (75/55)

-straight into-

Max burpee to 6” target

-Rest 2 Minutes between sets-

Target number of Reps each set: 25+

Minimum number reps before scaling: 15

Scaling option 1 (Masters 45+)

3 Sets:

5 Minute AMRAP

2 Rounds

35 Double Unders

20 Shoulder Press (65/45)

-straight into-

Max burpees

-Rest 2 Minutes between sets-

Scaling Option 2 (Beginner)

3 Sets:

5 Minute AMRAP

2 Rounds

50 Single Unders

20 Dumbbell Shoulder Press (light)

-straight into-

Max Up Downs

-Rest 2 Minutes between sets-