Uncategorized

Friday, June 17th

Warm Up
3 Rounds
:30 Double Unders/Single Unders
:30 Situps
:30 Spiderman
:30 Scorpion

Strength
Floor Press/Bench
3-3-3-3

Workout Of The Day
4 Rounds
400m Run
15 Back Squats
(135/95)
10 Toes To bar/Lying Toes To Bar

Mobility/Cool Down
2 Minute Frog

Thursday, June 16th

Warm Up
400m Run/500m Row
——–
2 Rounds
5 Kicks to Wall/Kick to Handstand(Pause if possible)
10 Russian Kettlebell Swings
20 Banded Face Pull(from Rig Right)

Accessory
Bradford Press w. Bamboo Bar
3 x 15

Workout Of The Day
Death By:
2 Handstand Pushup/ Pike Handstand Pushup
1 Tire Flip
*Add 2 HSPU each Round Till Failure
Then
5 Minute AMRAP: Spartan Tire Flips

Capacity
14 Min AMRAP
7 Hand Release Pushups
2 Tire Flips
Run to Keg and Back

Mobility/Cool Down
100 Leg Curls

Wednesday, June 15th

Warm Up
3 Rounds
25 Jumping Jacks
15 Banded Good Morning (Average Green/Light Green Band)
10 Lunges (5 Each)

Barbell Cycling
5 Minute EMOM
3 Deadlift + 2 Hang Power Clean

Workout Of The Day
“Hildy”
100 Calorie Row
75 Thrusters (75/45)
50 Pullups
75 Wallball
100 Calorie Row
*If you have a 20# Vest….Wear it.
(35 Minute Time Cap)

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

Capacity
50 Calorie Row
35 Thrusters 45/35
25 Strict Banded Pullups
35 Wallball
50 Calorie Row

Mobility/Cool Down
Pigeon
2 Minutes Each Side
Half Front Spit
1 Minute Each Side

Tuesday, June 14th

Warm Up
3 Rounds
200m Row
10 Russian Baby Maker
5 Box Jump (24/20) or Lower if Necessary

Accessory
Step Up w.Barbell
3 x 10 Each Leg

Workout Of The Day
5 Rounds
20 GHD Situp/ Weighted Situp
5 Stone to Shoulder (115/95)

Mobility/Cool Down
Foam Roll
5 Minutes

Monday, June 13th

Warm Up
Every :90 For 6 Minutes
5 Air Squats/ Squat Therapy (Quality)
5 Burpees

Strength
Front Squat
3-3-3-3

Workout Of The Day
18 Minute EMOM
1st: Run to Keg and Back w. MedBall / or :30 Row/AD
2nd: 10 Medball Cleans
3rd: 10-15 Pushups

Mobility/Cool Down
100 Tricep Push Downs

Saturday, June 11th

Warm Up
3 Rounds
150 Ft Jog
150 Ft Lateral Shuffle
10 Air Squats
__________________________
:90 Couch Stretch Each Side
2 Min Pigeon Each Side
:90 Frog

Skill
TABATA
Plank
Mountain Climbers

Workout Of The Day
PARNTER WOD(Split Everything in Half)
2 Rounds
100 Calorie Row
80 Partner Situps w. Medball
800m Run(Run Together)
40 Deadlifts
20 Front Squats

Friday, June 10th

Warm Up
3 Rounds
10 Dumbbell Rollback Extension
10 Dimmel Deadlift
5 Muscle Clean

Strength
Floor Press
5-5-5-5

Workout Of The Day
21-15-9
Power Cleans (135/95)
Ring Dips

Capacity
4 Rounds
250m Row
10 Power Clean
10 Ring/ Box Dip

Mobility
Tricep Smash w. Barbell
:90 Each Side

Thursday, June 9th

Warm Up
2 Rounds
:30 Air Squats
:30 Spiderman
:30 Scorpion
:30 Plank

Accessory/Skill
Lower/Core
Back Extension
3 x 15
KB Oblique Crunch
3 x 15 (per side)

Workout Of The Day
3 Rounds:
1 min Wallballs
1 min Alternating lunges with plate overhead (45/25)
1 min Burpees to Plate
1 Min Rest

Mobility
400m Sled Drag

Wednesday, June 8th

Warm Up
3 Rounds
200m Row/ Row
15 Barbell/PVC Good Mornings
10 Kettlebell Suit Case Deadlift(5 Per Arm)

Strength
Deadlift @ a Moderately Heavy Weight
5 Reps Every :30 for 3 Minutes

Workout Of The Day
2 Rounds
800m Run
30 KB/DB Snatches (R+L=2)
200m Farmer Walk with KB/DBS

Mobility
Lacrosse Ball Scap Smash
:90 Each Side

Tuesday, June 7th

Warm Up
3 Rounds
25 Jumping Jacks
10 Broad Jump
5 Burpees

Accessory/Skill
Upper
Straight Arm Lat Pull Down
3 x 20

Workout Of The Day
10 Minute EMOM
Complete within in the Minute
20 Double Under/20 Singles
3 Push Jerk (155/105
*From Floor

Capacity
12 Minute AMRAP
20 Double Under/ 40 Single Under
5 Shoulder to Overhead
10 Walking Planks

Mobility