June 26

Aside

Monday – LOAD

Warm Up
V-Ups
KB/DB Russian Twist
Plate Sit Ups

Strength: DB Single Press + Pendlay Row
6 Sets x 5/5 + 6-8

WOD
6 Rounds
30m Prowler Push (Heavy)
Rest as Needed

June 23

Aside

Friday – SPEED

Warm Up
Tempo Banded Air Squat
Barbell GM
Barbell Snatch Grip Press

Strength: Snatch or Clean & Jerk

Build to a Heavy Single
WOD
3 Rounds
20 Pull Ups
40 Sit Ups

June 22

Aside

Thursday – SPEED

Warm Up
DB Floor Press
Barbell Upright Row
Tempo Single Leg Bridge

Strength: Front Squat
Build up to 80-85% x 3 (2)

WOD
3 Rounds
1 Minute
Squat Clean Thruster (m135/98)
Rest 1 Minute
1 Minute
Row For Calories
Rest 2 Minutes

June 21

Aside

Wednesday – SPEED

Warm Up
Banded GM
Banded Scap
Hollow Rocks

Strength: Sumo Deadlifts
Build to a Moderate 5 Reps

WOD
3 Rounds
10 Push Jerks (m135/w98)
Run 1 Loop
20 Box Jumps (24/20)
Rest 2 Minutes

June 20

Aside

Tuesday – SPEED

Warm Up
KB Reverse Press
Plate OHWL
Plate Bent Row

Strength: Clean Pull + HC + Clean
Build to a Heavy Single

WOD
6 Rounds 30/30
T2B/K2C
MB Cleans

June 19

Aside

Monday – SPEED

Warm Up
Barbell Muscle Snatch
Wall Balls
MB Russian Twist

Strength: Strict Pull Ups
5-6 Sets x M.E.->10 (Minimum 3)

WOD
7 Rounds E2MOM
2 Snatches
2 Snatch Grip Push Press
2 OHS
(75-80% of Snatch)

June 16

Aside

Friday – VOLUME

Warm Up
Banded Scap
Banded GM
Hollow Rocks

Strength: Bench Press
Build to a Heavy 10 reps

WOD
200m KB/DB Farmer Carry (m50/w35)
Run 2 Loops
40 Burpees
Run 2 Loops
200m KB/DB Farmer Carry