Tuesday 7/2

STRENGTH:
EMOM
Wall Walks
KB Step-Ups

WOD:
4 Rounds:
Run 350 m
21 OH Plated Lunges (45/25)
15 Knees 2 Elbow
9 Burpees

Monday 7/1

STRENGTH:
Power Cleans

WOD:
14 Minute AMRAP:
10 Box Jumps (24/20)
11 Sit-Ups
12 Push Press (95/65)
13 Double Unders

Sunday 6/30

Partner WOD:
For Time:
Buy in; 750 m Run (Together)
then,
11 down to 1 of:
Front Squats (95/65)
KB Swings (53/35)
then,
Cash Out; 750 m Run (Together)

Saturday 6/29

Partner WOD:
*21 Minute Ascending Ladder (By 1’s):
Hang Squat Cleans (95/65)
Knees 2 Elbow
Weighted Sit-Ups (45/25)
* Run 150 m (Together) after each round

Friday 6/28

PARTNER WOD:
17 Minute Ascending Ladder (By 1’s):
Deadlifts (205/145)
Barbell Push Ups
KB Swings (53/35)

Only one partner works at a time. Both partners must complete the required amount of deadlifts before moving to barbell push ups. Must complete barbell push ups before moving to kb swings. Reps increase by 1 each round.

Thursday 6/27

STRENGTH:
Bench Press

PARTNER WOD:
16 Minute AMRAP:
6 Hang Snatches (95/65)
8 Back Squats
250 m Run (Together)

Partner A completes all hang snatches and back squats, then Partner B does a full round. Athletes run together. The goal is to not put the barbell down once you pick it up.

Wednesday 6/26

STRENGTH:
Back Squats

PARTNER WOD:
5 Rounds For Time:
20 Pull-Ups
30 Wall Balls (20/14)
30 Hang Cleans (95/65)
20 Burpees

Split reps evenly !!! One partner works while one partner rests !

Tuesday 6/25

STRENGTH:
EMOM
Hang Snatch
Goblet Squats

PARTNER WOD:
20 Minute AMRAP:
20 SDHP (95/65)
20 Floor Press (95/65)
Run 100 m (Together) and/or 25 Double Unders (Together)

Split reps evenly, only one partner works at a time. But partners must decide if they are doing double unders together or running together.