062424-062824

Monday

Pre-WOD Build-Up

EMOM 4

3 Squat Clean

+

EMOM 4

2 Squat Clean

Start lighter and use this to prep for those moderately heavy squat cleans in the workout.

 

Example for someone using 225/155:

Min 1-2: 135/95

Min 3-4: 155/105

Min 5 -6: 185/125

Min 7: 205/135

Min 8: 225/155

Eye of The Tiger

For Time:

Run 800m

4 Rope Climb

15 Squat Clean 185/125

4 Rope Climb

Run 800m

Fitness: 2k/1600m C2, 8 Rope Pulls, DB Squat Cleans

Rx + = 225/155

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Tuesday

Push Jerk + Seated Box Jump

EMOM 12

Minute 1: 5 Push Jerk

Minute 2: 5 Seated Box Jump

Use 60-70% of Shoulder to Overhead Max.

Slightly increase if desired, but it is not necessary, as we want some quality reps at a moderately tough weight.

Don't Stop Believin'

For Time:

500/400m Row

 -rest 2 minutes-

1000/900m C2 Bike or 30/24 Cal Echo

 -rest 2 minutes-

500/400m Ski

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Wednesday

Here I Go Again

AMRAP 10

5 Strict Pull Up

10 Push Up

15 Wall Ball 20/14

 

Fitness: Ring Row or BB Bent Over Row

Paradise City

10Minute FLOW

5/5 Back Rack In Place Lunge

100' Crossbody Carry

20 Hamstring Curls

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Thursday

Rock You Like a Hurricane

On a 28-Minute Running Clock with a Partner

00:00-15:00

For Time:

800m Run (Split)

30 Box Step Up 24/20"

Partner A: 30 HandStand Push ups Partner B: Plank

600m Run

30 Box Step Up

Partner A: 30 HandStand Push ups Partner B: Plank

400m Run

30 Box Step Up

Partner A: 30 HandStand Push ups Partner B: Plank 

200m Run

-

15:00 - 18:00 (Rest)

-

18:00 - 28:00

Annie: (this is individual)

50-40-30-20-10

Double Under

AbMat Sit Up

Fitness: DB Floor Press, Box Push Ups, DB Push Press100,80,60,40,20 Single Unders

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Friday

TBD...