Monday, June 9 

Warm-up:  2 rounds - 8 alt shoulder tap from HS or plank + 10 pvc pass through + 8 wall ball thruster (light) + 10 alt scorpion stretch + 8 cat cow + 10 alt hamstring scoop 

Strength

Every :90 x4 (12:00) - 

  1. :30-:60 Russian twist w/ wall ball (20/14 or 14/10 or 10/6) 

  2. 30-ft HS walk (1x) or :30-:60 pike up from rower or alt shoulder tap from plank 

WOD

Complete the following for time - 

30 wall ball (20/14 or 14/10 or 10/6) 

20 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

10 calorie row, bike, or ski 

-:60 rest-

30 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

20 calorie row, bike, or ski 

10 wal ball (20/14 or 14/10 or 10/6)

-:60 rest-

30 calorie row, bike, or ski 

20 wall ball (20/14 or 14/10 or 10/6) 

10 1-arm alt DB hang clean and jerk (50/35 or 40/25 or 30/15) 

Accessory

Tabata Copenhagen plank rotations (4 rounds/side) 

https://youtu.be/p8hMXmel7lE?si=dYr8VZT5gDXlbQ8u

Tuesday, June 10 

Warm-up:  15:00 AMRAP - 5 deadlift (start light and build toward 75% 1RM) + 8 push-up to pike + 10 alt quad stretch + 8 alt Cossack squat + 10 pvc pass through 

Strength

In 14:00, superset the following x3 (2:00 rest between supersets) - 

5 deadlift @ 75% 1RM 

10-15 deadlift @ 50% 1RM 

WOD

4 rounds for total push-up reps - 

400 meter run 

Max unbroken push-ups

*Strive for solid push-up reps - chest toward ground (thighs off) + arrow shaped arms  

Accessory

3x10 hamstring curls @ moderate weight 

Member Login
Welcome, (First Name)!

Forgot? Show
Log In
Enter Member Area
My Profile Not a member? Sign up. Log Out