Jun 30, 2019

7-1-19
Monday
Challenge: 4 sets of tempo:
5 RNT Reverse Lunge per leg (41X1)
5-8 Pull-ups (31X0)

WOD
12 min AMRAP
AMRAP Pull-ups
20 Double Unders
200m Run

Score is total reps of pull-ups completed.

Jun 28, 2019

6-29-19
Saturday
WOD
Complete with a partner
In 20 min
60 Deadlifts (135/95)
30 Burpees
60 Walking Lunges
30 Burpees
60 Dumbbell Push Press
30 Burpees
In remaining time AMRAP
Calories on Bike

Only one person working at a time.

Jun 27, 2019

6-28-19
Friday
Challenge: 15 min to build to a heavy power clean, then to a heavy squat clean.

WOD
“Elizabeth”
21-15-9
Squat clean (135/95)
Ring Dips

Jun 26, 2019

6-27-19
Thursday
WOD
10X500m Row 1:1 work to rest if possible.

Try to maintain a similar pace throughout. Score will be fastest and slowest times.
Wednesday
Challenge: 4 sets of:
5 Back Squats
30 second L-Hang

WOD
30-20-10
Wallballs (20/14)
Toes to Bar
400 m run

Jun 24, 2019

6-25-19
Tuesday
Challenge: Snatch Complex X5
2 Snatch Deadlifts + 3 Low Hang Power Snatches

WOD
8 min EMOM
1st- 20 second Bike + 5 Kipping Ring Dips
2nd- 4 Drop and go Power Cleans (moderate weight)

Rest 4 min

8 min EMOM
1st- 20 second Row + 2 Wall walks
2nd- 4 Drop and go Power Snatches (moderate weight)

Jun 23, 2019

6-24-19
Monday
Challenge: 3 sets of tempo:
5-6 Single Arm Dumbbell Push Jerks/side 30X1
5-8 Strict Ring Pull-ups 30X0

WOD
3 Rounds at sustained effort
12 cal Row
8 Ring Pushups
10 Dual Kettlebell Hang Power Clean (53/35)
200m Run
4 Strict Chest To Bar Pull-ups
2 min walking rest

Jun 21, 2019

6-22-19
Saturday
Partner Deck of Cards
♠️Russian Twists/side
♣️Cal Bike
♥️Pull Ups
♦️Burpees

Joker: Both partners run 200 meters before next movement.

Jun 20, 2019

6-21-19
Friday
Challenge: 3 sets of tempo:
8 Goblet Cyclist Squats 30X0
6 Split Squats/leg 20X0

WOD
5 min AMRAP
200m Row
4 Single Arm Thruster/side (26/44)
16 Tuck Ups

Rest 3 min then repeat.
*Goal is same score on second time through.

Jun 19, 2019

6-20-19
Thursday
Challenge: Death by Burpees

WOD
10-9-8-7-6-5-4-3-2-1
Hand Stand Pushups
Slam ball Clean (not over shoulder)

Jun 18, 2019

6-19-19
Wednesday
Challenge: 3 sets of Tempo
Clean Grip Deadlifts 31X1, 2.2.2, take a 15 second break between sets of 2.
Strict Press 31X1, 4-5 reps

WOD
20 min at a sustainable pace.
0.8 mile Assault Bike
50ft Single Arm Front Rack Carry (right)
50ft Single Arm Front Rack Carry (left)
10 Sit-ups
10 Ring Rows (controlled decent)
200m Run
50ft Double Kettlebell Overhead Walk

Jun 17, 2019

6-18-19

Tuesday
Challenge: 4 sets of Tempo:
5 RNT Reverse Lunges/leg. 31X1
5 Cossack Squats/leg. 2011

WOD
8 min EMOM
1st- 20 second Assault Bike + 4 Strict Dips
2nd- 10 Double Kettlebell Hang Power Clean (moderate load)

Rest 4 min.

8 min EMOM
1st- 20 second Row + 8 Goblet Squat Reverse Lunges
2nd- 8 Burpees
Monday
Challenge:
4 sets of tempo:
5-6 reps Close Grip Benchpress 3131
Weighted Pull-ups 21X1; 2.2.2 rest 15 second between sets of 2

WOD
4 Rounds for Time:
12 cal Assault Bike
10 Pushups
8 Alternating DB Snatch (50/35)
12 cal Row
6 Strict Pull-ups
Rest 2 min

Should be at a sustainable pace throughout all sets.

Jun 14, 2019

Friday
Challenge:
3 sets not for time
8 Dumbbell Glute Bridge Bench Press
12 Tempo Ring Rows @ 2020
8 Strict Toes to Bar
50 Foot Sled Push

WOD
5 min AMRAP
8 cal Assault Bike
6 Double Kettlebell Hang Power Snatch
4 Burpee Strict Pull-up

Rest 3 min and repeat.
Goal is to get as close to the same score on the second one.

Jun 12, 2019

6-13-19
Thursday
Challenge:
4 sets of- 3 reps, rest 15 second, 3 more reps, then rest two minutes, Tempo Deadlifts 31X1

WOD
21-15-9-3
Wall Balls
Handstand push-ups *

*L1- seated press

Jun 11, 2019

6-12-19
Wednesday
Challenge:
4 sets of:
10 Turkish Get Ups
10 Kettlebell Russian Twists/side
20 second Side Plank/side

WOD
20 min AMRAP at Sustainable Pace
400m Row
40m Kettlebell Front Rack Carry
20 Alternating Stepups (24/20)
0.8 mile Assault Bike
2 Wall Walks

Jun 10, 2019

6-11-19
Tuesday
Challenge:
4 Sets of 5 reps Tempo Back Squats 3131 rest 2 min between sets.

WOD
4 Rounds for Time.
15cal Row
10 Box Jump (24/20)
5 Strict Dip
200m Run
15 Goblet Squats (53/35)
10 No Push Up Burpees
Rest 2min
Monday
Challenge:
3 sets of:
1. Tempo pull-ups 21X1 do 2 reps, rest 15 seconds, do 2 reps, rest, and 2 more reps.
2. Tempo single arm dumbbell push press 30X1
3. Tempo single arm dumbbell Row 30X1

WOD
3 Rounds
12 cal Assault Bike
10 Pushups
8 Alternating DB Snatch (50/35)
12 cal Row
6 Strict Pull-ups
Rest 2 min constantly walking.

Jun 6, 2019

6-7-19
Friday
Challenge:
4 sets of 6-8 Tempo Romanian Deadlifts 3111

WOD
10 min AMRAP
200m Row
2 Wall Walks
30 second Hollow Hold
10 Russian Swings (70/44)
10 Step Ups (24/20)

Jun 5, 2019

6-6-19
Thursday
Challenge:
Power Cleans
5 Sets to build to a heavy 3 rep touch and go.

WOD
For Time:
20 Wall balls
200m Run
20 Wall balls
400m Run
20 Wall balls
200m Run
20 Wall balls

Jun 4, 2019

6-5-19
Wednesday
Challenge:
Bent Barbell Row 5X5 and Max Distance Broad Jump (5 Attempts)

WOD
500m Row
Rest 90 seconds
500m Row

Jun 3, 2019

6-4-19
Tuesday
Challenge:
Build to a 1RM strict press, then 1RM push press.

WOD
10 min AMRAP
10 Push-ups
20 Sit-ups
Monday
Challenge:
Build to a heavy single back squat, then do one set at 85% AMRAP tempo squats 30X0

WOD
3 Min AMRAP
Strick Knees to Elbows

Rest as needed then

In 3 sets of 10 seconds find peak wattage output on assault bike.

Rest as needed between sets