WODs (always subject to change)

Monday June 13th S- (rig) S- 5rs 200m run 12 DB/KB thrusters 50/35 15 TTB 12 DB/kb Box step overs

Fitness- 20 min Amrap 15 situps 15 KB swings 15 air squats every 4 min perform 200 m run, starting at 0

Tuesday- 20 min amrap 20 cal bike/row 15 HSPU 10 bar muscle up 5 deadlift 315/225

Weds S- 7 min amrap rest 4 then work back down from where you finished (7 min time cap second interval)

1 Power Snatch 10 box overs ,2 Power Snatch 10 box over, 3,10,4, 10 etc..NO REBOUNDING

Fitness-5 min on: 2 off x 4   20 cal row 16 single arm KB, Blue wall and back farmers carry Max medball cleans remaining time

Thursday- build to heavy hang squat clean  Then 3 @ 80% every 2 min x 5 Finisher: 4 minute ski for cals..goal is consistency across entirety

Friday- 1 mile run 100 burpees to target 1 mile run   Int- 8 x 400m, 12 burpees   Scale- 12- 200m run, 7 burpees

Monday June 20th S- 4 rounds20 cal row 15 dball over shoulder 20 cal row 20 TTB

Fitness- 22 min Amrap 18 calorie bike 18 2/c grasshoppers/plank march 18 stepups (9/leg) 18 situps rest 1:30 after each round

Tuesday- Build to a 3 rep pause back squat, 5 sets of 3 @85% of top weight Finisher: 20 burpee over bar, 200 m run 10 bob

Weds S- 10 wallball (30/20) 10 ring  muscle up 20 wallball 20 chest to bar pullups 30 wallball 30 pullups 40 wallball

Fitness- 10 rounds 200m run 10 single arm KB C/J 10 situps 10 lunges (light or no weight)

Thursday- 4 sets 80 double unders 10 power cleans  Rest 2:30 min after each set Set 1 at 155/105, set 2 @ 185/125, set 3 @ 205/155, set 4 @ 225/175

Friday- Isabel Rest 5m Grace

Saturday June 25th- 7am and 830am only (Prepare to be outside!)  NO OPEN GYM 930am-9pm Cornhole Tournament

Monday June 27th S- 15-12-9-6-3 Cal Bike Squat Snatches 95/65 Bar  Muscle Up

Fitness- 25 Minute AMRAP 20 Goblet Squats 18 cal Row 20, kb Hang Cleans, 18 Push Ups

Tuesday- 10rds- 15 Sto@ 115/85, 15 Burpee Over the Bar, Box Push to Blue Wall and Back

Weds S- 25 Minute AMRAP 30 DB Clean and Jerks (single arm)  20 Box overs 30 cal row

Fitness- 6 Rounds for Time 20 Wallballs 15 Situps 12 Ring Rows/Pull ups

Thursday- Build to a 20 rep Back squat- Death by burpees- Rx- start at 6, scale start at 2, max 15 min.

Friday- Rx+ 10 Down to 1 Rope Climbs 200m run after each set, rx- 8 to 1, scale- 24 pullups, fdr, 21 pu, fdr, 18 etc.

Monday July 4th S- 6am, 8am, 11am, 515pm

Tuesday- Max  strict Press 10 Min EMOM of 5  strict presses at 70% 50 cal bike for Time

Weds S- 5 rounds for Time 100ft Walking OH Lunge 6 Burpee ring muscle ups

Fitness- 5 Rounds 200m run 30 jumping lunges 15 KB Swings

Thursday- 100 TTB 80 Wallballs 60 Push Ups 40 burpees 20 bar muscle ups or pull ups  Scale- situps, and any order

Friday- Partner WOD You go I go 5 Rounds 200m Run 10 Clean and Jerks 6 Dballs