Sunday, June 2 – Saturday, June 8

Posted on June 2, 2019 by Anna Follman

*The Ryan clan stopping for a little photo opportunity while Dad “enjoys” the workout! 🙂

 

Sunday, June 2 – Rest Day

 

Monday, June 3

WOD: For Time

  • 30 Calorie Row or Bike
  • 30 Barbell Thrusters (63/95)
  • 400M Run
  • 150 Double-Unders
  • 400M Run
  • 30 Barbell Thrusters (63/95)
  • 30 Calorie Row or Bike

*20 minute time cap. Must complete one row & one bike. Modify Double Unders with 300 Single Skips.

 

Tuesday, June 4

Strength: Deadlift

  • 2-2-2-2

WOD: 16 Minute EMOM

Minute 1:

  • 4 Deadlift (163/225)
  • 5 Bar-Facing Burpees

Minute 2:

  • 4 Bar Muscle Ups

*Modify Bar Muscle Ups with 6 Chest to Bar Pull-ups.

 

Wednesday, June 5

Strength: Push Jerk

  • 2-2-2-2-2

WOD: 3 Rounds for Total Reps in 17 minutes

“Fight Gone Bad” [compare to 2/1/2019]

  • 1 Minute Wall Balls (14/20) (9’/10′)
  • 1 Minute Sumo Deadlift High Pull (55/75)
  • 1 Minute Box Jumps (20″/20″)
  • 1 Minute Push Press (55/75)
  • 1 Minute Row (calories)
  • 1 Minute Rest

*Record total reps for all movements.

 

Thursday, June 6

Strength: 8 Minute EMOM

  • 10 Toes To Rings
  • 10 Good Mornings (33/45)

WOD: 16 Minute AMRAP

  • 14 Alternating Dumbbell Hang Clean
  • 2 Rope Climbs
  • 14 KB Swings (35/55)

*Modify 2 rope climbs with 10 challenging ring rows.

 

Friday, June 7

Strength: 1 Squat Snatch + 2 Overhead Squat

  • 5 working sets

WOD: 5 Rounds for Time

“Nancy” [compare to 8/12/18]

  • 15 Overhead Squat (63/95)
  • 400M

*25 minute time cap.

 

Saturday, June 8

Partner WOD: 25 Minute AMRAP

  • 40 MB Sit-Ups (14/20)
  • 20 Right Arm KB Single Arm Thrusters (35/55)
  • 40 Back Extensions
  • 20 Left Arm KB Single Arm Thrusters (35/55)
  • 400M Row or 800M Bike

*50-ft Sled Push (45/45) between each round [25 ft. per person].

#WorkHardBeNice