Tue, Jun 3

Warmup:

Burgener Warm up

WOD
30 SDHP 95#/65#
30 power snatches, 95#/65#
30 toes-to-bar
20 SDHP 95#/65#
20 power snatches, 95#/65#
20 toes-to-bar
10 SDHP 95#/65#
10 power snatches, 95#/65#
10 toes-to-bar

Finisher:
3x Max effort L-Sit (from pullup bar)
rest 1 minute between sets

Mon, Jun 2

Fundamentals Day 4

Front Squat, Clean, Thruster, Wall Balls

7 Rounds
7 Med Ball Cleans
7 Wall Balls

WOD
Warm up dynamic shoulder band warm up

20 min EMOM
Odd minutes 5 HSPU
Even minutes as many double unders as possible

then

2 Rounds:
1 minute Plank holds
1 minute of Barbell Rollouts

then

1 X 800m Sprint

Sun, Jun 1

Fundamentals Day 3 
Shoulder Press, Push Press, Push Jerk, Back Squat

WOD
15 min EMOM
3 Back Squats

then

21-15-9
Pull ups
Box jumps

Sat, May 31

WOD

40 Toes To Bar

50 Kettle Bell Swings

60 Wall Balls

70 Sit Ups

Fri, May 30

Day 2 Fundamentals

Over Head Squat, Double Unders, Snatch, Kettle Bells

WOD

5 Rounds

10 Hang Power Snatch 65#/45#

10 Over Head Squats 65#/45#

Run 400 Meters

Thu, May 29

ISO/ Stability

100 Kettlebell Kayaks

WOD 
5 min AMRAP
5 Strict Press 95#/65#
10 Front Rack Lunges

rest 2 minutes

5 min AMRAP
5 Push Press 105#/75#
10 Back Rack Get Ups

Wed, May 28

Fundamentals Day 1

Deadlift, Rowing, Push up, Sumo Dead lift High pull

Warm Up 
Tabata Mash Up
Inch Warms
Jumping Jacks

WOD
1500m Row buy in

3 Rounds
15 Deadlifts 185#/135#
30 Double unders

Tue, May 27

Warm Up 
5 Minute Double Under Flight simulator

ISO/ Stability
3 Rounds
30 sec Hollow Body Rocks
30 sec Supermans

WOD
8 Min AMRAP
8 SDHP 95#/65#
8 Burpees

 

Sat, May 24

15 Min EMOM

1 Power Clean every 30 seconds.

 

7 Min AMRAP

3.3, 6.6, 9.9, 12.12….

Power Clean 155/105

HR Push-Up

Fri, May 23

Deadlift

10-10-10

 

5 Rounds

6 Muscle-Up

12 Deadlift 275/185

 

Fundamentals (Day 1):

Deadlift

Row

Push-Up

SDHP