Tuesday, June 30
SWOD:
- Bench Press 1x5 at 65% 1RM
- Bench Press 1x5 at 70% 1RM
- Bench Press 1x3 at 80% 1RM
- Bench Press 1x3 at 85% 1RM
Rest as needed between sets.
WOD: 4 rounds for time of:
- Run, 200 m
- 50 AbMat Sit-ups
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Monday, June 29
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 25 Pull-ups
- 30 Deadlifts, 135/95 lbs
- 30 Push-up (hand release)s
- 30 Box Jumps, 135/95 lbs
- 30 Barbell Floor Wipers, 135/95 lbs
- 30 Power Clean & Push Press, 135/95 lbs
- 25 Pull-ups
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Friday, June 26
SWOD:
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.
WOD:2 rounds for time of:
- 15 Handstand Push-ups
- 20 Pull-ups
- 25 Burpees
- 30 Kettlebell Swings
- 35 AbMat Sit-ups
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Thursday, June 25
SWOD: As many reps as possible in 2 mins of:
- Shoulder Press, 105/75 lbs
- Push Press, 105/75 lbs
- Push Jerk, 105/75 lbs
WOD: For time:
- 25 Deadlifts
- 28 Overhead Walking Lunge With Plates
- 25 Cleans
- 28 Overhead Walking Lunge With Plates
- 25 Front Squats
- 28 Overhead Walking Lunge With Plates
- 25 Push Press
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Wednesday, June 24
WOD: 5 rounds for time of:
- 5 Burpee Box Jumps, 24/20 in
- 10 Pull-ups
- 15 Wall Balls, 20/16 lbs
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Tuesday, June 23
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: OPTIONS
OPTION 1: 3 rounds for time of:
- Run, 400 m
- 20 Clean & Jerks, 95/65 lbs
OPTION 2: For time:
- Run, 800 m
- 30 Clean & Jerks, 135/85 lbs
- Run, 800 m
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Monday, June 22
SWOD:
Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: 3 rounds for time of:
Run, 400 m
12 Deadlifts, 0.5x bodyweight
21 Box Jump (20 In.)s
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Friday, June 12
SWOD:
- Overhead Squat : 1 Rep Max
Record your best Overhead Squat 1 Rep Max lift.
WOD: For time:
- 15 Snatches, 95/65 lbs
- Run, 800 m
- 20 Power Clean & Jerks, 95/65 lbs
- Run, 400 m
- 25 Deadlifts, 95/65 lbs
- Run, 200 m
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Thursday, June 11
SWOD:
A single max effort Box Jump for total height.
WOD: AMRAP 12 mins: 400 m and Deadlifts
Complete as many rounds as possible in 12 mins of:
- Run, 400 m
- 5 Deadlifts, 65% 1RM
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