(240) 317-5303

Monday 6/1

Warm Up

3 rounds

10 Pushup to down dog

10 cossack squats 

10 squat jumps

Skill/Strength

Front Squat

WOD

27-21-15-9

Hand Release Push Ups

Front Squat (115/85)

Burpee

L2: (75/55)

L1: (45/35)

At Home

27-21-15-9

Hand release push ups

DB/KB squat

Burpee

Saturday 5/30

Warm Up

Max double unders in 1:00

Then

Dynamic warm up of

Toe walk

Heel walk

Knee pull

High knees

Butt kickers

Side shuffle

WOD

AMRAP 20

40 DU

30 Jumping lunges

200m Run

L2: 2:1 single unders

L1: 2:1 Single unders, step back lunges

Friday 5/29

Warm Up

w/empty bar

10 behind the neck push press

10 behind the neck ¼ squat press

10 hang snatch grip high pull

10 hang muscle snatch

10 hang power snatch

Skill/Strength

3×5 hang power snatch building to wod weight

WOD

For time

15 Hang power snatch (95/65)

30 Box jump overs

45 Back squats (95/65)

30 Box jump overs

15 Hang power snatch (95/65)

L2: (75/55)

L1: (45/35)

Thursday 5/28

Warm Up

4 rounds

10 cal bike

5 good mornings

10 KB sumo DL high pull

Skill/Strength

Max KB swings in 1:30

WOD

3 Rounds

50 cal bike

40 ab mat sit ups

30 KB swings (2/1.5)

L2: (1.5/1)

L1: (1/.75)

Wednesday 5/27

Warm Up

EMOM 9min

20 push press

15 jump squats

100m run

Skill/Strength

Hang power cleans

9 at first AMRAP weight

6 at second weight

3 at third weight

WOD

AMRAP 5

15 thrusters (75/55)

15 bar facing burpees

5min rest

AMRAP 5

10 thrusters (95/65)

15 bar facing burpees

5min rest

AMRAP 5

5 thrusters (115/85)

15 bar facing burpees

L2: (95/65) (75/55) (45/35)

L1: scale weights to be unbroken for all thrusters

Tuesday 5/26

Warm Up

2 rounds

200m Run

15 DL (45/35)

100m Row

10 Lunges

Skill/Strength

Deadlift

3×5 Build to WOD weight

WOD

2 Rounds

1K Row

30 Deadlift (135/95)

L2: (115/85)

L1: (95/65) 750m row

Monday 5/25

WOD

“MURPH”

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

Scaling options available on community page

Saturday 5/23

Warm Up

2 rounds

400m run

5 everything stretch

10 glute bridges (3sec hold)

WOD

3 rounds for Max Reps

1:30 Alt Step ups

1:30 Sit Ups

1:30 Goblet Squats

1:30 REST

ACCESSORIES

3 rounds

10/10 Lateral Step Ups

10/10 Single leg glute bridge

10/10 Upright Row

Cooldown

Hip Flexor stretch

Twisted lizard

Cobra stretch

Friday 5/22

Warm Up

3 rounds

50 jumping jacks

5/5 db cleans

5/5 push jerk

5 jump squats

Strength/Skill

5/10 weighted split squats, each

WOD

6 rounds for time

200m Run

20 alt DB clean and jerk

10 alt pistols

Cooldown

Couch stretch

Trunk rotations

Shoulder stretch

Thursday 5/21

Warm Up

800m run

2 rounds

50m walking lunges

10 push ups (3,1)

30 russian twists

Strength/Skill

5×10 pike push ups

WOD

For Time

100 side to side jumps

50 weighted step ups

50 alt leg v-ups

25 hand release push ups

50 alt leg v-ups

50 weighted step ups

100 side to side jumps

*scale side to side jumps to DU

*scale pike push ups to hspu

Cooldown

Cobra stretch

Chest stretch

Forearm to instep