WEDNESDAY

6/22/2016 KING QUEEN JACK STRENGTH  Bench Press (5 REPS EMOM FOR 7 MIN) @ BW + 10 LBS Metcon Metcon (AMRAP – Rounds and Reps) 10 HANG POWER CLEAN 95/65 10 BOX JUMPS 24/20 10 SIT UPS 15 MIN AMRAP 10 HANG POWER CLEAN 135/95 10 BOX JUMPS 30/24 10 T2B

TUESDAY

6/21/2016 ABC D Metcon Metcon (Weight) Witch a running clock A. 3 Tap n Go Snatches @ 65-75% EMOM FOR 10 MIN (Any type of snatch, if you’re feeling good, go for a 3rm PR) Metcon (AMRAP – Rounds and Reps) 2 min rec B. 7 KBS 70/50 5 HSPU 3 RING MU 8min AMRAP Metcon (Time) 4 min rec …

MONDAY

   6/20/2016 FRG WOD ! STRENGTH  DEADLIFT & POWER CLEAN (3 REPS EMOM FOR 7 MIN ) 3 DEADLIFT + 3 POWER CLEAN EMOM FOR 7 MIN @70 % OF POWER CLEAN Metcon Metcon (Time) 50 WALLBALL BUY IN 30 DBL UNDERS 15 T2B 10 FRONT SQAUTS 135/95 3 RDS FOR TIME

THURSDAY

ABC 616 Metcon A: Metcon (Time) With a running clock 50 Front squat @ 155/115 From ground For Time 3Min rec (25 sit-ups) B: Metcon (Time) 15 Burpees 10 T2B 10 WallBalls 20/14 15 KBS 50/35 3Rnds For Time 5Min Rec (50 sit-ups) C: 1-Mile Run (Time) Max Effort 1-Mile Run

WEDNESDAY

6/15/2016 FRG WOD 3 STRENGTH  Bench Press (5 REPS EMOM FOR 7 MIN @ BODY WEIGHT) Metcon Metcon (Time) PULL UPS DEADLIFTS 225/185 15, 12, 9, 6 SCALED 185/135

TUESDAY

​​ 6/14/2016 BRUTE 30 SKILL DBL UNDERS (5 MIN MAX DBL UNDERS) Metcon Metcon (AMRAP – Reps) 30 CAL ROW 30 BOX JUMP OVER 24/20 30 POWER CLEAN 75/45 30 WALKING LUNGES 45/25 30 THRUSTERS 75/45 30 KB SWINGS 50.35 30 BURPEES ON TO PLATE 45/25 15 MIN AMRAP

MONDAY

6/13/2016 TWO DOZEN STRENGTH  DEADLIFT & POWER CLEAN (3 REPS EMOM FOR 7 MIN ) 3 DEADLIFT & 3 POWER CLEAN EMOM FOR 7 MIN @ 50% OF POWER CLEAN Metcon Metcon (AMRAP – Rounds and Reps) 400M Run 3 HANG SNATCH @75% 9 HR PUSH UPS 12 MIN AMRAP Metcon (AMRAP – Rounds and Reps) 2 MIN REC 200M …

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THURSDAY

6/08/2016 ABC’S 2 Metcon Metcon (Time) Running clock: A. 600m run 100m jog 3 MIN REC 3 RDS Metcon (AMRAP – Rounds and Reps) 3 MIN REC B. 10Min AMRAP of: 7 HSPU 7 power cleans 135/95 Metcon (No Measure) REST AS NEEDED C. Not for time: 200 core reps (athlete chooses) EX:GHD, SIT-UPS, K2E, T2B etc. (combination of any)

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WEDNESDAY

6/08/2016 4TH STATION STRENGTH Hang Snatch (1 REP MAX IN 7 MIN) Metcon Metcon (AMRAP – Reps) 2Min AMRAP of: 15 OHS 75/45 5 box jumps 24/20 1min rec 2 min AMRAP of: 12 push press 95/65 5 HR push-ups 1 min rec 4 min AMRAP of: 9 Power Cleans 115/85 5 Burpees 1 min rec 4 min AMRAP OF: …

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TUESDAY

6/07/2016 BARBARA SKILL Handstand Push-ups (5 MIN HANDSTAND WORK) Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* 40 MIN MAX