All Workouts

Friday 23 June

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Dbl lacrosse ball scapula
Hollow rock alt w/ superman

W.O.D

1 power clean+3 push jerk EMOTMx6

1200m run
5rds
3 muscle ups-scale w/ pullups or dips/pushups
6 PJ 115/75
9 KBS 70/53
then
1500m row

Post W.O.D.

Roll lats, then bar hang

Thursday 22 June

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Game
Shoulder mobility

W.O.D

Str: 3x15 back ext+15 vups w/ plate if you can
Teams of 2 Regionals Wod 20 min AMRAP
100-ft. dumbbell overhead walking lunge 50/35 (1DB)
100 double-unders
50 wall-ball shots 30/20
15-ft. rope climb, 10 ascents
50 wall-ball shots 30/20
100 double-unders
100-ft. dumbbell overhead walking lunge 50/35
-Max cal bike or row in remaining time

Post W.O.D.

Roll quads then couch stretch

Wednesday 21 June

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Dbl unders
Pigeon
30/20/30

W.O.D

Back squats 3x8 70-75%
SS strict pullups

"Downward Spiral"
18-16-14-12-10-8-6-4-2
Burpee box jumps 24/20
"Jumping lunges
single arm KB PP 53/35"

Post W.O.D.

Middle splits, then titanic stretch

Tuesday 20 June

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Tabata russian twists
Banded couch+hamstring floss

W.O.D

Power clean 3 EMOTMx6-50-75%

"Clean up"-5rds
250 row
5 power cleans 155/105, 175/115, 195/ 125, 215/135, 225/145
5 strict pulls
200m run

Post W.O.D.

Roll glutes then low back

Monday 19 June

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windmill+single arm OHS 5/5x3

W.O.D

OHS 5x2 32X1 70-80%

12 min AMRAP
8 situps
8 OHS 115/75
25 Dbl unders

Post W.O.D.

Roll traps, then bar hang

Friday 16 June

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400m run
Sampson+spidermanx3

30/20/30
Front rack mobility

W.O.D

Front squat 3x6 75%

"Club Sandwich"
800m run
20 Front rack lunges 155/105
10 ring dips
600m run
16 Front rack lunges 155/105
8 ring dips
400m run
12 Front rack lunges 155/105
6 Ring dips
200m run
8 Front rack lunges 155/105
4 ring dips

Post W.O.D.

Couch stretch
Tricep stretch

Thursday 15 June

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10 Pressing snbal+10 snbal,
snatch review

W.O.D

hang Power snatch+3 OHS EMOTMx8

"Shake and Bake"
6 min AMRAP 9 hang Power snatch 115/105 9 bar facing burpees 27 wall balls 20/14
rest 2 min
5 min AMRAP 6 HPS 115/75 6 BF burpees 18 wall balls 20/14
rest 2 min
4 min AMRAP 3 HPS 115/75 3 BF burpees 9 wallballs 20/14

Post W.O.D.

Roll adductors and lower back

Wednesday 14 June

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Tabata hollow rocks/alt HS hold

W.O.D

"3sets NFT
Bent over rows 6 1 sec pause at top 3 sec back down
GHD situps 15"
"Sayonara Karla"

18min AMRAP
15/12 cal row/bike
12 DB push press 45/25
6 Pullups
40 Dbl unders
12/12 Russian Twists

Post W.O.D.

Roll lats then hang from bar 30 secx3

Tuesday 13 June

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Banded couch+Hamstring floss

W.O.D

5 Deadlift 75%+5 BSS 8L/8Rx3

Happy Birthday Liz Ballenger!

1krow
5 wall walks
5 rope climbs
5 man makers 45/25
5 rope climbs
5 wall walks
1k row

Post W.O.D.

Post roll glutes and couch stretch

Monday 12 June

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HS hold/squat hold :15/:15 alt
Overhead mobility

W.O.D

Power clean and Jerk 2 EMOTMx8
“Clean ladder Cindy
2 Rounds of “Cindy”
3 Clean and jerks 135/95
15 min AMRAP-add10lbs/rd

Post W.O.D.

Roll lats and low back