Sunday, June 9 – Saturday, June 15

Posted on June 8, 2019 by Anna Follman

 

Sunday, June 9 – Rest Day 

 

Monday, June 10 

Strength: Back Squat

  • 1 Rep Max [Compare to 2/17/19]

WOD: 12 Minute AMRAP

  • 150M Row
  • 10 Alt. DB Hang Snatch (35/50)
  • 15 Wall Ball (14/20) (10/10′)

 

Tuesday, June 11 

Strength: 3 Rounds [For Quality]

  • 30 sec. Flutter Kicks
  • 10 Right Banded Oblique Twists (video)
  • 10 Left Banded Oblique Twists
  • 6 Ab Rolls

WOD: Every 5 Minutes [x4]

  • 20 Calorie Bike
  • 12 Deadlift (103/155)
  • 10 Handstand Push-Ups
  • 5 Strict Pull-Ups

*Record slowest of the 4 efforts. Modify HSPU with Pike or Box Push-Ups.

 

Wednesday, June 12

Strength: Strict Press

  • 2-2-2-2-2

HERO WOD: 20 Minute AMRAP

“Jack”

  • 10 Push Press (73/115)
  • 10 KB Swing (35/55)
  • 10 Box Jump (20″/24″)

 

Thursday, June 13 

WOD: For Total Reps + Time

0:00 – 9:00

  • 1200M Run
  • Max Burpee to Rig

9:00 – 11:00

  • Rest

11:00 – 20:00

  • 1200M Run
  • Max Burpee to Rig

20:00 – 22:00

  • Rest

22:00

  • 1200M Run (For Time)

Post-WOD: Coach-Led Mobility

  • 8-10 minutes

*Record total burpees from all rounds and final 1200M time. Modify 1200M run with 3,000M Bike or 1200M row.

 

Friday, June 14 

Strength: Hang Squat Clean

  • 3-3-3-3

WOD: For Time

10-9-8-7-6-5-4-3-2-1

  • Toes to Bar

*After every set of TTB, complete 2 Squat Clean (163/225). 18 minute time cap.

 

Saturday, June 15 

WOD: 40 seconds On / 20 seconds Off for 25 Minutes

  • Row, calories
  • Slam Ball
  • Double Unders
  • Bike, calories
  • Box Step Overs (20/24)

*Modify double unders with single skips. Record total reps of each movement.

#WorkHardBeNice