July 1

Strength

A1. 4 x 10 Sit  Up

A2. 4 x 10 Shoot Through

MetCon

3 Sets of 5:00 AMRAP

\5 Box Jump

7 Burpee

10 Wall Ball

90s Rest Between AMRAPs

June 30

Skill Work

Pistols

MetCon

"Death By KB Swing"

Cash Out

Tabata Squat

June 29

Congrats to Coach Michael for Qualifying for Nationals this past weekend by hitting a 3kg PR on his Clean and Jerk!!

Strength

5 x 1 Back Squat @ 90% of 1RM

MetCon

"Grace-ish"

5:00 AMRAP

Clean & Jerk

(135/95)

June 26

A. 4 x 2 Back Squat

B. 3 x 2 Deadlift

C. 3 x 2:00 Double Under (:30 Rest)

June 25

MetCon

3 Sets of:

2:00 Burpee

2:00 Rest

Full Recovery

5 Rounds of:

3 Rope Climb

10 T2B

15 Box Jump

June 24

Strength

3 x 10 Wt/Strict Pull Up

MetCon

1 To 10 To 1

OHS (75/45)

Push Up

June 23

Strength

4 x 4 Back Squat

(10-15lbs Up from previous 5x4)

MetCon

"SQT"

3 Rounds of:

10 Ground to Overhead (95/65)

200m Shuttle Run

Cash Out
3 x ME Plank

June 22

Strength

5 x 1 Power Snatch + 2 OHS

MetCon

6:00 AMRAP

8 Pull Up

12 SDHP (95#/65#)

2:00 Rest

4:00 AMRAP

10 Burpee

25 Double Under

June 19

EST Social Gathering Tonight! WOD at 6pm and Drinks will follow!!

A. 4 x 2 Clean

B. 3 x 5 Press

C1. 3 x 15 GHD Sit Up

C2. 3 x :45 Plank

June 18

Strength

3 x ME Heavy KB Swing

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Cash Out

500m Row

June 17

Strength

4 x 10 Strict Pull Up

(Scale with 4 x 6 Partner Pull up or 3-5sec Negatives)

MetCon

4 Rounds of:

5 Power Clean

10 Push Press

15 Deadlift

(135/95)

June 16

Strength

3 x 3 Back Squat

MetCon

3 Rounds of:

400m Run

25 Wall Ball

15 KB Swing

7 T2B

June 15

Strength

3 x 4 Deadlift

(go up from previous 3 x 6)

*Hint...hint...we will soon be doing a CrossFit Total

MetCon

18:00 AMRAP (Cap)

50 Pistol

40 Burpee

30 Box Jump

20 DB Snatch (55/35)

10 Front Squat (155/105)

June 12

4 x 1 Hip Snatch

4 x 2 Jerk

3 x 3 Front Squat

June 11

Strength

3 x 5 Back Squat

(Heavier than last 5 x 5)

MetCon

20:00 AMRAP

8 Hang Snatch (95/65)

16 Push Up

25 Wall Ball

June 10

Strength

3 x 6 Deadlift

(No Max!)

MetCon

10 x 100m Sprint

90s Rest

Cash Out

Tabata Squat

June 9

Strength

5 x 1 Back Squat

(No Max - 90-95%)

MetCon

10-9-8-7-6-5-4-3-2-1

KB Swing (1.5/1)

Lunge

Plate Sit Up (45/25)

June 8

Strength

A1. 3 x 10 Hip Ext.

A2. 3 x 30s L-Hang

MetCon

*Sub 6:00 Fran

21-15-9

Thruster (95/65)

Pull Up

*Must Scale to finish under 6min

June 5

A. 10:00 HSPU Work

B. 5 x 1 Hip Clean + 1 Hang Clean AHAP

C. 3 Sets of:

5 High Box Jump

10-15 Heavy KB Swing

20 Wall Ball

June 4

Strength

5 x 2 Back Squat

MetCon

EMOM for 12:00

Even: 10 Sit Up / 10 Grasshopper

Odd: 30s Plank Hold

Cash Out

3:00 Max Double Under

June 3

A. 10:00 Heavy Pull Up Work
(Work Volume or Weight. Athletes Choice)

B1. 3 x 5 Overhead Squat

B2. 3 x 5 Press

C1. 3 x 8 DB Row

C2. 3 x 10 Clapping Push Up

June 2

Strength

5 x 3 Back Squat

MetCon

4 Rounds of:

500m Row or 400m Run

Rest 90s

2:00 Max Rep Burpee

Rest 90s