WOD

WORKOUT OF THE DAY

6.14.21

AER 3 Min ON/ 3 Min OFF

Complete the following:

0:00-6:00

For Time:

90 Wall Balls (20/14)


6:00-12:00

For Time:

60/48 Cal Row


12:00-18:00

For Time:

30 Box Facing Burpee Box Jump Overs (24"/20")

X 2

6.12.21

Teams of 2 Complete the following:

*Partition as needed


0:00-20:00

3 Rounds For Time:

200 Double Unders

100 Wall Balls (20/14)

50 TTB


20:00-40:00

2 Rounds For Time:

50 Squat Snatch (95/65)

50 CTB Pull Ups/ Pull Ups/ Tough Ring Row

50/40 Cal Row Or 35/28 Cal AB















6.11.21

Upper Body Pull- CP AMRAP Interval+Vertical+ Horizontal Pull+ Scapular

Strengthening

A. 8 Min AMRAP:

10 Bar Muscle Ups

20/15 Cal AB

-rest 4 min-


8 Min AMRAP:

2 Rope Climbs

200M Run

-rest 4 min-


8 Min AMRAP:

10 Strict Ring Row

15/12 Cal Row

30 Double Unders


B. Optional Additional Work:

Double KB Front Rack Carry 50M X 4

-rest as needed-

(Keep KB Handles touching throughout the entire 50M)




6.10.21

Lower Body Push- Back Squat+ ANG For Time+ Single Leg Strengthening

A. Every 90 Sec For 15 Min: (10 Sets)

Back Squat @30X1 4-6 Reps

(Lower the bar slow and controlled for 3 seconds, no pause in bottom

position, explode out of hole, pause 1 second at the top position and

repeat)


B. For Time:

40 Back Squats (155/105)

40 Power Cleans (155/105)

40 Front Squats (155/105)

*Time Cap 12 Min.


C. Optional Additional Work:

Weighted BB Back Extension (Hold 2 Sec at top) 6-8 X 4

-rest as needed-

6.9.21

AER 2 Min ON/ 2 Min OFF

Complete the following:

0:00-2:00

60 Double Unders

*In Remaining Time AMRAP Wall Balls (20/14)

2:00-4:00

Rest

4:00-6:00

50/40 Cal Row Or 35/28 Cal AB

6:00-8:00

Rest

8:00-10:00

40 Burpees To Target 6" Above Reach

10:00-14:00

Rest


























































6.8.21

Upper Body Push Vertical+ ANG For Time (Partner)+ Scapular/ Midline

Strengthening

A. Every 2 Min For 12 Min: (6 Sets)

Butterfly Seated Shoulder Press 10-12

Strict CTB Pull ups/ Strict Pull Ups/ Tough Ring Row 5 Reps


B. Teams Of 2 Complete the following:

*Partition as needed.

For Time:

100 TTB

100 Strict HSPU

100/80 Cal AB Or 120/90 Cal AB

*Time Cap 18 Min.

*While One partner is working on the TTB/ Strict HSPU/ Cal AB. The

other partner is running 400M. You will then switch places until all

reps are completed. You cannot switch places until your 400M Run is

completed


C. Optional Additional Work:

4 Sets Not For Time:

12-15 DB Skull Crushers

10-12 Seated Rear Delt Raise @2020

8-10 Lateral Raise @2020


































6.7.21

Lower Body Pull- Hang Power Clean and Jerk+ CP For Time+ Posterior

Chain Strengthening

A. Every 90 Sec For 15 Min: (10 Sets)

1 Hang Power Clean and Jerk

*Increase in weight each set and build to a heavy single or new 1RM,

No Failed Reps!


B. For Time:

15 Hang Power Clean @70% of Highest weight for Part A.

300M Run

15 Hang Power Clean @70% of Highest weight for Part A.

300M Run

15 Shoulder To Overhead @70% of Highest weight for Part A.

300M Run

15 Shoulder To Overhead @70% of Highest weight for Part A.

*Time Cap 15 Min.


C. Optional Additional Work:

SIngle Leg Snatch Grip BB RDL @3011 4-6/leg X 4

-rest as needed-






































6.5.21

Teams of 2 Complete the following:

*Partition as needed.

30 Min AMRAP:

200 Double Unders

40 CTB Pull Ups

60/40 Cal Row Or 50/40 Cal AB

800M Run































































6.4.21

Lower Body Pull- Squat Snatch+ ANG For Time+ Posterior Chain Strengthening

A. Every 90 sec for 15 min: (10 Sets)

1 Snatch


B. 10 Rounds For Time:

5 Power Snatch (115/75)

5 Box Facing Burpee Box Jump Overs (24"/20")

*Time Cap 12 Min
























































6.3.21

Upper Body Pull- CP For Time Interval+Vertical+ Horizontal Pull+ Scapular

Strengthening

0:00-20:00

For Time:

10 Ring/ Bar Muscle Ups

30 Power Cleans (155/105)

50/40 Cal AB

30 Power Cleans (155/105)

10 Ring/ Bar Muscle Ups


20:00-40:00

For Time:

100Ft HS Walk

800M Run

100Ft HS Walk

800M Run

100Ft HS Walk


C. Optional Additional Work:

Powell Raise @30X0 8-10/arm X 3

-rest as needed-

Banded External Rotation 8-10/arm X 3

-rest as needed-







































6.2.21

Lower Body Push- Pause Front Squat+ ANG AMRAP+ Single Leg Strengthening

A. Every 2 Min For 10 Min: (5 Sets)

Pause Front Squat (Hold at the bottom 3 seconds) 4-6 (No bounce)


B. Teams of 2 Complete the following:

*Alternating Completed Rounds

20 Min AMRAP:

15 Thrusters (95/65)

15/12 Cal Row or 200M Run

(Aim to complete each round under 90 sec, scale accordingly to do so)


C Optional Additional Work:

Front Rack Sotts Press 8-10 X 3

-rest as needed-

Sorenson Hold 45-60 Sec X 3

-rest as needed-














6.1.21

AER 90 Sec ON/ 90 Sec OFF

Complete the following:

0:00-1:30

30 Box Jump Overs (24"/20")

*In Remaining Time AMRAP Bar Muscle Ups

1:30-3:00

Rest

3:00-4:30

25 Burpees Over Erg

*In Remaining Time AMRAP Cal Row

4:30-6:00

Rest

6:00-7:30

20/15 Cal AB

*In Remaining Time AMRAP TTB

7:30-10:00

Rest

X 4






















5.31.21

MURPH

For time:

1 mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile Run








































5.29.21

Teams of 2 Complete the following:


*Partition as needed.

10 Min AMRAP:

50 CTB Pull Ups

50 Deadlifts (225/155)

-rest 2 min-


10 Min AMRAP:

40 Wall Balls (30/20)

40/30 Cal Row Or 400M Run

-rest 2 min-


10 Min AMRAP:

30 Thrusters (95/65)

30 TTB

























5.28.21

Upper Body Pull-Vertical+ Midline Strengthening+ANG AMRAP+ Single Arm

A. EMOM 12:

Min 1: 1-2 Legless Rope Climbs

Min 2: 45 Sec FLR In Rings


B. 8 Min AMRAP:

20/15 Cal Row

5 Bar Muscle Ups

-rest 2 min-

8 Min AMRAP:

30 Double Unders

30Ft HS Walk


C. Optional Additional Work:

25M Bottoms Up KB Waiters Walk/arm X 3

-rest as needed-

Incline DB/KB Prone Row on bench 10-12 X 3

-rest as needed-
















5.27.21

Lower Body Pull+ ANG (Chipper)+ Single Leg Strength

A. Every 90 Sec for 15 min: (10 Sets)

1 Deadlift

*Increase in weight each set and build to a heavy single or new 1RM, NO Failed Reps!


B. For Time:

50 TTB

50 Front Squats (135/95)

50 Bar Facing Burpees

*Time Cap 15 Min


C. Optional Additional Work:

SIngle Leg Snatch Grip BB RDL @3011 6-8/leg X 3

-rest as needed-

















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