Tuesday, June 26

Warm-up
Mobility
PVC Progression
x2
Run 150m
20 Speed Skaters
1 Length Bearcrawl
10 Ninja Sit-ups
1 Length Russian Lunge
WOD
“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Monday, June 25

Warm-up
Mobility
Run 200m
10 Ring Rows
Run 200m
1 Length Russian Lunge
Run 200m
15 Wall Ball Shots
WOD
“Strange”
Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Wednesday, June 20

Warm-up
Mobility
Run 400m
Row 500m
PVC Progression
x3
1 Length Bearcrawl
1 Length Prisoner Hop
1 Length Russian Lunge
1 Length High Knees
x3
10 Wall Ball Shots
10 KBS
Then work up to WOD weight on Deadlift and Thruster
WOD
21-15-9 reps for time of:
225 pound Deadlift
95 pound Thruster

Tuesday, June 19

Warm-up
Mobility
Run 400m
PVC Progression
x3
1 Length Russian Lunge
1 Length Prisoner Hop
10 Hindu Push-ups
x2
10 GHD Hip Extensions
10 T2B
WOD
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Monday, June 18

Warm-up
Mobility
Row 500m
PVC Progression
x3
10 Ring Rows
15 Squats
10 DB Push Press
Then
7 min Muscle Up practice
7 min Squat Snatch practice
WOD
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Wednesday, June 13

Warm-up
Mobility
PVC Progression
1 Length Russian Lunge
10 Scorpion Stretch
10 Ninja Mobility
WOD
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Monday, June 11

Warm-up
Mobility
Run 400m
PVC Progression
10 Bearsquat Push-ups
10 Ring Rows
x3 w/ bar
5 Deadlift
5 Power Snatch
5 OHS
5 Thruster
WOD
“Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.