Monday 06.01.20
Regular WOD
Sumo Deadlift (3,3,3,3,3,3)
Last week of this Sumo Deadlift progression. Work up to a heavy set of 3 by the last set.
Metcon (Time)
For Time:
99 Wall Balls
66 Calorie Row
33 Pull-ups
Limited Equipment Option
3 Rounds:
200m Run
:20 Deep Squat Hold
:20 Samson Stretch each side
Metcon (Time)
99 Air Squats
66 Walking Lunges
33 Burpees
Tuesday 06.02.20
Regular WOD
2 Push Press + 2 Push Jerk (1 complex every 1:30 x 6 Sets)
Last week for this complex. Build to a max by the last set.
Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
10 Push Press 95/65
10 Bar Facing Burpees
100m Run
Every completed 50m on the run counts as a rep.
Limited Equipment Option
Warm-up:
:30 Push-up plank
100m Run
:30 Toes to post or wall stretch each side
100m Run
:30 Elbow to ankle stretch each side
100m Run
Metcon (AMRAP – Rounds and Reps)
AMRAPx10:00
10 Push-ups
10 Burpees
100m run
Wednesday 06.03.20
Regular WOD
Back Squat (2 reps EMOMx8:00)
Use the first 4 sets as warm-up sets. Use the last 4 sets to work up to a challenging weight.
Metcon (AMRAP – Reps)
5 Rounds for total reps:
:40 Strict Pull-ups (ADV: Bar Muscle-ups)
:20 REST
:40 Wall Walks (ADV: HS Walks)
:20 REST
:40 Box Jumps 30/24
:20 REST
Every 5′ on the HS Walk will count as 1 rep. The 5′ need to be completed unbroken for the rep to count.
Limited Equipment Option
Metcon (AMRAP – Reps)
5 Rounds for total reps:
:40 Pike Push-ups
:20 REST
:40 Bear Crawls (5′ counts as 1 rep)
:20 REST
:40 Jumping Lunges
:20 REST
Thursday 06.04.20
Regular WOD
Metcon (AMRAP – Rounds and Reps)
AMRAPx20:00
250m Row
20 KBS 53/35
15 Burpees
Limited Equipment Option
Warm-up:
3 Sets:
30 Jumping Jacks
:30 stretch of your choice
10 Push-ups
Metcon (AMRAP – Rounds and Reps)
AMRAPx20:00
200m Run
20 Air Squats
15 Burpees
Friday 06.05.20
Regular WOD
Metcon (Time)
For Time:
800m Run
15 Power Snatch
800m Run
15 Clean and Jerks
Men’s Rx: 135
Women’s Rx: 95
Limited Equipment Option
Warm-up:
2 Sets:
200m Run
10 Squat Jumps
5 Inch Worms
Metcon (Time)
For time:
800m Run
15 Burpee High Jumps
800m Run
15 Burpee Broad Jumps
Saturday 06.06.20
Regular WOD
Metcon (Time)
20 rounds for time with partner:
100m Run
5 Double DB Snatch 50/35
*alternate rounds
Limited Equipment Option
Easy 5:00 AMRAP
20 Mountain climbers
10 Air Squats
5 Push-ups
Metcon (Time)
10 Rounds for time:
100m Run
5 Burpees
5 Jump Squats
Rest 1:00
Record total time including rest.
