(240) 317-5303

Friday 6/5

Warm Up

4 rounds

100m row

10 sumo dl high pull

100m run

10 air squats

Empty bar hang clean warm up

Skill/Strength

Hang Power Clean

3×10 Building to WOD weight

WOD

3 Rounds For time

30 Hang power cleans (75/55)

30 KB lunges (1.5/1)

30 Cal Row

L2: (65/45) (1/.75)

L1: (45/35) (.75/.5)

At Home

3 Rounds for Time

30 DB/KB hang power cleans

30 weighted lunges

400m run

Thursday 6/4

Warm Up

Toe walks

Heel walks

Butt kicks

High knees

Karaoke

Skill/Strength

SLIPS practice

Scales: :20on :10off x2

Lsit: :10on :20off x4

Inversion: 2:00 of Overhead position holds or handstand walks or holds

Plank: 1:30 of plank and transitions from 1 arm up to 1 leg up to opposite arm and leg up.

WOD

For Time

800m Run

50 Single KB deadlift (2/1.5)

5 tire flips

400m Run

40 Single KB deadlift

5 tire flips

200m Run

30 Single KB deadlift

5 tire flips

L2: (1.5/1)

L1: scale run 600m 300m 150m 

(1/.75)

At Home

For Time

800m Run

50 Single KB/DB deadlift

15 weighted swings

400m Run

40 Single KB deadlift

15 weighted swings

200m Run

30 Single KB deadlift

15 weighted swings

Wednesday 6/3

Warm Up

4 rounds

200m run

10 strict press

20 alt lunges

Skill/Strength

Push Press

0-10min build to 5 rep

WOD

2x AMRAP 8min 4min REST

2-4-6-8…

Push Press (75/55)

Box Jump

L2: (65/45)

L1: (45/35)

At Home

2x AMRAP 8min 4min rest

2-4-6-8…

DB/KB push press

Box Jump

Tuesday 6/2

Warm Up

Toe walks

Heel walks

Butt kicks

High knees

Karaoke

Skill/Strength

SLIPS practice

Scales: :20on :10off x2

Lsit: :10on :20off x4

Inversion: 2:00 of Overhead position holds or handstand walks or holds

Plank: 1:30 of plank and transitions from 1 arm up to 1 leg up to opposite arm and leg up. 

WOD

On a running clock

0-10min

2k Row

@10min

For Time

150 Double Unders

EMOM

4 alt Pistols

L2: 2:1 Single Unders

L1:2:1 SU scale row to 1500m

At Home

On a running clock 

0-10min 

1 mile run

@10

For time

150 Double Unders

EMOM

4 alt pistols

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