Workout of the Day

Warm-up

2 rounds of
200m Run
15 Hollow Rocks
15 Shoulder Taps
Mobility

Strength

Barbell Turkish Get-up
3x3x3 Each Arm

WOD

3 Rounds for Time:

400m Run
15 Second Single Arm Hang Right Arm
5 Barbell Turkish Get-ups Left Arm (45#,35#)
15 Second Single Arm Hang Left Arm
5 Barbell Turkish Get-ups Right Arm (45#, 35#)
30 Second L-Sit Hold

Hope everyone had a great Father’s Day and enjoyed time with their families!

Warm-up
400m Run
20 Toes 2 Bar
30 Back Extensions
30 Squats
Mobility

Max Effort Monday!
Work up to 1 RM Front Squat

Work up to 1 RM Clean and Jerk

Cash Out
Max Effort 1000M Row for Time

Post all three scores on the board.

Brooke and Sarah getting ready for 100 Toes 2 Bar!

Warm-up
Tabata Push-up/Plank
Tabata Jumping Lunges
Mobility

Strength
Cleans
Touch and Go
3-3-3-Max Reps-3-3-3
50%/3-60%/3-70%/3-80% Max Reps
Then back down the ladder

WOD
“Annie”

For Time
50-40-30-20-10 Reps of
Double Unders
Sit-ups

Warm-up
400m Run
20 Shoulder Presses with empty bar
30 Squats
Mobility

Strength
Work up to 1RM Weighted Pull-up

WOD
15 Minute AMRAP
5 Behind the Neck, Snatch Grip, Press (95#, 65#)
10 Ring Dips
15 Squats

Warm-up

2 Rounds of

250m Row
Bear Crawl
Crab Walk
Inchworm

 WOD

“Wood”

5 Rounds for Time:

400m Run
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95#, 65#)
10 Thrusters (95#, 65#)
1 Minute Rest

Warm-up
400m Run
20 Toes 2 Bar
30 Squats
400m Run
Mobility

Strength

Snatch

EMOM Perform 3 Snatches @80% 1RM for 10 Sets

WOD

For Time:

100 Toes 2 Bar
Start the WOD and Each Minute with 10 Push-ups

Justin is always smiling!

Warm-up

100 Double Unders
50 Sit-ups
30 Push-ups
Mobility

Strength

Push Jerk
3x3x3x1x1

WOD

10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Push Jerk
Front Squat
(135#, 95#)

Warm-up

2 Rounds of
250m Row
20 Ground 2 Overhead
20 Jumping Lunges

Strength

Overhead Squat
3x3x3x3x3

WOD

5 Rounds for Time:
20 Wall Balls (20, 14)
20 Box Jumps (30, 24)

Warm-up

200m Run
Junkyard Dog
Burgener Warm-up

 Strength

Squat Clean and Jerk

7 sets
1 Squat Cleans and 1 Squat Clean and Jerk each set
Not touch and go, use a heavy weight

 WOD

For Time:

21-15-9

Cleans (135#, 95#)
Bar Over Burpees

Warm-up

400m Run
10 Toes 2 Bar
20 Push-ups
30 Squats
Mobility

Skills

15 Minutes to Practice (you choose)

Rope Climb (wear long socks)
Butterfly Kip
Double Unders

WOD

4 Rounds for Time
200m Run (20m Increments)
30 Push-ups
30 Double Unders
20 KB Swings (70#, 44#)

Degen and Scott we miss you guys!