

Wednesday, 1 July 2020
Strength: Deadlift 10-8-6-4-2 Conditioning: 10 Minute AMRAP
50 ft. Walking Lunges w/Wallball or 20 Alternating Forward Lunges w/Wallball
25 Wallballs (20/14)
50 Double Unders/75 Singles


Tuesday, 30 June 2020
Strength: Bench Press
3 Sets X 7 Reps
Then, 3 Sets X 3 Reps Conditioning: Hero WOD J.T.
21-15-9
HSPUs
Ring Dips
Push Ups * This WOD is named in honor of Navy SEAL and Hospital Corpsman First Class, Jeffrey Taylor, who was killed 15 years ago, yesterday, in a rescue mission in Afghanistan. The mission, Operation Red Wings, was conducted to rescue four fellow SEALS that were under attack, including Michael Murphy, for whom the Murph is named after. That day, eleven Na


Monday, 29 June 2020
Strength: Take 10-15 Minutes to Build to a Heavy
Hang Clean & Jerk Conditioning: 5 Rounds for time
12 Hang Power Clean & Jerks
9 Thrusters
6 Power Snatches (RX 75/55)


Friday, 26 June 2020
Strength: Back Squat 3 Sets X 6 Repetitions then, 3 Sets X 3 Repetitions Conditioning: AMRAP 20:
200 Meter Run
15 Slam Balls (30/20)
10 Toes To Bar


Thursday, 25 June 2020
Strength: Dumbbell Bench Press & Single Arm Dumbbell Row
5 Sets X 6-8 Repetitions Conditioning: AMRAP 3 X 5 Rounds:
(90 Seconds Rest Between Rounds)
250 Meter Row
12 Box Jumps (24/20)
Kettlebell Swings (53/35)
* Score is Total Kettlebell Swings in Time Remaining Each Round


Wednesday, 24 June 2020
Gymnastics Skill Work: Take 10 minutes to work on or practice Handstand Holds, Handstand Shoulder Taps, HSPUs, or Handstand Walks Conditioning: For Time: (20 Minute Cap)
5 Rounds -
30 Double Unders
15 Thrusters (75/55)
Directly Into,
5 Rounds -
30 Double Unders
15 Overhead Squats (75/55)


Tuesday, 23 June 2020
Complete As Much As Possible in 20 Minutes:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
*Try to go for as long as possible for unbroken sets


Monday, 22 June 2020
Strength: Build to a Heavy Snatch + Power Snatch Conditioning: For Time:
40 Calorie Bike
9 Power Snatches (75/55)
Rest 3 Minutes
30 Calorie Bike
7 Power Snatches (95/65)
Rest 2 Minutes
20 Calorie Bike
5 Power Snatches (115/75)
Rest 1 Minute
10 Calorie Bike
3 Power Snatches (135/95)


Friday, 19 June 2020
Strength: Front Squat Take 15 minutes to build to a heavy set of 10 reps Conditioning: 3 RFT:
20 Front Squats (135/95)
7 Muscle Ups (or Burpee Pull-ups)


Thursday, 18 June 2020
Conditioning: 3 Rounds For Reps:
1 Minute DUs
1 Minute AbMat Sit-ups
1 Minute Push-ups
1 Minute Dumbbell Box Step-ups (50/35, 20")
1 Minute Calorie Row
1 Minute Rest