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

June 15

Aside

Thursday – VOLUME

Warm Up
V-Ups
Plate Sit Ups
Tempo Banded Squats

Strength: Snatch or Clean & Jerk
Build to a Heavy Double

WOD
5 Rounds
9 Deadlifts (m225/w158)
15 Wall Balls

June 14

Aside

Wednesday – VOLUME

Warm Up
Bulgarian Split Squat
Banded GM
Strict Press + Eccentric

Strength: Back Squat
Build to a Max of 80% x 5 (2)

WOD
15 Minute Amrap
1 Legless Rope Climb/6 Ring Rows
10 Push Press (m95/w68)
Row Calories (m12/w10)

June 13

Aside

Tuesday – VOLUME

Warm Up
MB Drop Catch
MB Sit Ups
Barbell Reverse Grip Row

Strength: Power Clean + Push Jerk
Build up to a Heavy 2 + 2

WOD
3 Rounds
8 Squat Cleans (m120/w83)
Run 200m
3 Rounds
6 Squat Cleans
Run 200m

June 12

Aside

Monday – VOLUME

Warm Up
KB Reverse Press
KB Sit Ups
KB Paused Goblet Squat

Strength: Ring Dips
10-8-6-6-4-4

WOD
6 Rounds E4MOM
30 Second Handstand Hold
12 Pull Ups
15 Box Jumps (m24/w20)

June 9

Aside

Friday – LOAD

Warm Up
Banded GM
Plate Press Squat
Plate Sit Ups

WOD #1
12 Minutes to find:
1RM Back Squat

WOD #2
60 Wall Balls