W.O.D.

Tuesday, June 30th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning For Time:  *partitioned any way 100/ 85 Calorie bike 100 TTB / mod 75 (Rx+ 125) 300  DU / mod 200 (Rx+ 400)

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Monday, June 29th, 2020

STRENGTH & CONDITIONING CLASSES Strength Back Squat 5 x 5 Conditioning AMRAP 9 16 Double DB Front Rack Lunge 50/35 8 HSPU (Rx+ 16) Bootcamp 28  min EMOM 1.  Cal Bike 2.  Ring Rows 3.  Wall Balls 4.  Russian Twist 5.  Alt DB Snatch 6.  Farmer’s Carry 7.  Push Ups

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Saturday, June 27th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning For Time: 3 Rounds 15/13 Calorie Row 10 HSPU/DB Push Press (Rx+ 15 reps) — 3 Rounds 15/13 Calorie Bike 15 Pull Ups (Rx+ CTB) — 3 Rounds 20 OH Plate Lunges 20 KB Swings  

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Friday, June 26th, 2020

STRENGTH & CONDITIONING CLASSES Strength EMOM 10 1 Squat Clean Thruster Conditioning For Time: 50 Double Unders (Rx+ 75) 15 Squat Clean to Overhead 135/95 (155/105) 50 Double Unders 12 Clusters 50 DU 9 Clusters   Bootcamp 6 minute AMRAP, 2 minutes rest 8 minute AMRAP, 3 minute rest 10 minute AMRAP 9 Cal Ski

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Thursday, June 25th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 2 Rounds 500 m Row 400 m Farmer’s Carry 55/35 1/.9 mile Bike 200 m Front Load Carry 100/70

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Wednesday, June 24th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning AMRAP 25 **400 m Run every 5 minutes 10 Burpees 10 TTB (Rx+ 15)   Bootcamp AMRAP 25 400 M Row 25 KB Swings 15 Med Ball Sit-ups 10 Ring Rows/ Pull Ups

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Tuesday, June 23rd, 2020

STRENGTH & CONDITIONING CLASSES Strength 5 x 3 Deadlift Conditioning 21 – 15 – 9 Power Snatch 75/55 (*Rx+ 95/65) Tall Box Jumps 30/24

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Monday, June 22nd, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 7 Rounds of 2 minute AMRAP, 2 minutes rest between 12/10 Calorie Row (Rx+ 15/13) 12 Thrusters 95/65 Max Calorie Bike in remaining time Bootcamp 6 x AMRAP 2; 2 min rest between rounds 10 Cal Row 6 Thrusters Max Burpees 3 Rounds; 0:20 sec work; 0:10 sec

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Saturday, June 20th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning For Time: 1000 m Row 20 Ball over Shoulder 100/70 (Rx+ 30 reps) — rest 3 minutes — 3 Rounds 40 Double Unders (Rx+ 50) 20 OH Plate Lunge 35/25 (Rx+ 45/35) — rest 3 minutes — 25 Burpees to 6″ target  (Rx+ 30) 600 m /run 25 Burpees

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Friday, June 19th, 2020

STRENGTH & CONDITIONING CLASSES Strength EMOM 12 1 Squat Snatch Conditioning AMRAP 10 10 Squat Snatch 10 CTB (Rx+ 15) **weight goes up each round, as so: Rx                    Rx+ 95/65                  135/95 115/75             

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