W.O.D.

Thursday, June 18th, 2020

STRENGTH & CONDITIONING CLASSES Strength Strict Press 7 sets of 1 Conditioning AMRAP 14 40 m Front Load Carry 100/70 20 Push Press 20 Sit Ups

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Wednesday, June 17th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 4 Rounds  (Rx+ 5 Rounds) 20/17 Calorie Bike 25 Box Jump Overs 30 Wall Balls 20/14 BOOTCAMP CLASSES 30 min AMRAP: Buy In: 750 m Row 20 Alt. DB Snatch 15 KB Swings 20 DB Row (10 each side) 15 DB Skull Crusher 20 Jump Rope- singles or doubles

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Tuesday, June 16, 2020

STRENGTH & CONDITIONING CLASSES Strength Back Squat 5 – 5 – 3 – 3 – 1 – 1 – 1 Conditioning 3 Rounds 400 m Run 21 KB Swings 55/35 12 TTB (Rx+ 15 TTB)

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Monday, June 15th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 7 Rounds of 2 minute AMRAP, 2 minutes rest between 12/10 Calorie Row (Rx+ 15/13) 6 Power Cleans 165/110 (Rx+  205/135) Max Barf Burpees in remaining time Bootcamp AMRAP 10 5 Burpee Box Jumps 10 Ring Rows Rest 2 minutes and then AMRAP 20 10 DB Curls 10

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Friday, June 12th, 2020

STRENGTH & CONDITIONING CLASSES Strength Hang Power Clean 5 – 5 – 3 – 3 – 1 – 1 – 1 – 1   Conditioning AMRAP 6 max Hang Power Clean 135/95 (Rx+155/105) **12 DB weighted step ups every drop (Rx+ 12 pistols)   BOOTCAMP CLASSES 12 min Cap: 10 Cal Ski 20 Sit Ups

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Wednesday, June 10th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 5 minute AMRAP, 2 minutes rest 7 minute AMRAP, 3 minute rest 9 minute AMRAP 6 Burpee Box Jump Overs 24/20 9 TTB 12 alt. DB Snatch 50/35   BOOTCAMP CLASSES Alt EMOM 30 0:30 sec work; 0:30 sec rest BUY In:  500 m Row  1.  DB C &

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Tuesday, June 9th, 2020

STRENGTH & CONDITIONING CLASSES Strength 6 sets of 3 Front Squat Conditioning 3 Rounds 400 m Run 24 OH DB Lunges 50/35 24 DB Shoulder to Overhead (12 each arm)

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Monday, June 8th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 7 Rounds of 2 minute AMRAP, 2 minutes rest between 12/10 Calorie Bike (Rx+ 15/13) 12 Deadlifts 205/135 (Rx+ 225/155) Max DU in remaining time Bootcamp 15 min AMRAP 5 Pull Up / Ring Row 10 Push Up 15 Air Squat REST 2 minutes 10 min AMRAP 15

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