Monday, June 24th

Strength
Dead lift (5,3,3,2,2,1) at (70, 77, 82, 88, 92, 97)% of 1RM
Then:
3 Rounds for Time...
15 Push-Press  (65/95)
20 Over the Bar Burpees
15 Sumo Deadlift Hi-pulls (65/95)

Tuesday, June 25th

Strength
7x (1 snatch + 2 snatch grip push press) at 75% 1RM
Then:
10 minute Mobility
Then:
15 min AMRAP of ...
5 Burpee's
10 Ring Dips
15 Box jumps

Wednesday, June 26th

Strength
Back squat (6x6) at 75% 1RM
Then:
10 Rounds for time of ...
10 Dead lifts (95/135)
10 Chest to Bar Pull-ups

Thursday, June 27th

Strength
Split Press (5x4) at 75% 1RM shoulder press
Then:
For Time ...
1000M Row
3x 21 Kettle Bell Swings + 21 Wall Balls
750M  Row
2X 15 Kettle Bell Swings + 15 Wall Balls
500M Row
1X 9 Kettle Bell Swings + 9 Wall Balls

Friday, June 28th

Strength
EMOM for 7 minutes,
1 Snatch (full) at 85% 1RM
Then:
For Time...
100 MedBall Cleans

Saturday, June 29th

0900 Team Wod

Monday, June 17th

Strength
15 minutes to establish 1RM Clean & Jerk
Then:
"Death by Slam Balls" with a 2 burpee buy-in.
Perform 1 SB the 1st minute, 2 SB the 2nd minute,
3 SB the third minute, and so on until you cannot
complete the required repetitions within the minute.
Begin EMOM with 2 burpee's.

Tuesday, June 18th

Strength
15 minutes to establish 1RM Snatch (Full)
Then:
500m Row for time.
Then:
3 min. ME Wall Balls (20/14)
3 min. ME KB Snatches/Alt. arms (35/26)
Rest 1 minute
2 min. ME Wall Balls
2 min. ME KB Snatches/Alt. arms
Rest 1 minute
1 min. ME Wall Balls
1 min. ME KB Snatches/Alt. arms

Wednesday, June 19th

EMOM for 5 minutes,
2 Hang Squat Cleans at 70%
*Do not go above 70%, this is intended as a warm up.
Then: 15 minutes to establish 1RM Back Squat
Warm up with sets of 2 to 3 reps. until reaching 80 to 90%,
Then after 2 minutes of rest, perform a walkout for 5 seconds
at 5 to 10% above projected 1RM.
Then: 8 minute AMRAP of,
8 Push-ups
16 V-ups

Thursday, June 20th

Strength
15 minutes to est. 1RM Push Press
Then:
1000m Row for time.
Then: 10 minute AMRAP of,
2 Wall Walks
4 Power Cleans at 70% of 1RM
6 Sit-ups

Friday, June 21st

"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Walking Lunges (53/35)
50 Knees to Elbows
50 Push Press (45)
50 Wall Balls
50 Burpee's
50 Double Unders

Saturday, June 22nd

0800 Basics
*Must RSVP by 9pm on Friday.
0900 Team WOD

Monday, June 10th

Front Squats (3-3, 3-3, 2-2) at (75%, 80%, 85%)
Then: For time, "Fran"
21-15-9
Thrusters (95/63)
Pull-ups

Tuesday, June 11th

Snatch (3-3, 2-2, 1-1) at (75%, 80%, 85%)
Then: For time, "Diane"
21-15-9
Deadlifts (225/135)
Handstand Push-ups

Wednesday, June 12

Back Squat (3-3-3-3) FTL
Then: For time, "Grace"
30 Clean & Jerks (135/95)

Thursday, June 13th

Shoulder Press (2-2-2-2) FTL
Then: for time "Jackie"
1000m Row
50 Thrusters (45lbs)
30 Pull ups

Friday, June 14th

EMOM for 7 minutes
1 hang squat snatch at 65% 1RM
Then: 4 rounds for time,
21 KB Swings
15 Box Jumps
9 Burpee's

Saturday, June 15th

0800 Basic's *Must rsvp by 9pm Friday.

0900 Team Wod

Monday, June 3rd

Back Squat (3,3,3) FTL
90 sec. rest between
Then, for time,
750m Row
50 Wall Balls
40 Box Jumps
30 Push Press (95/63)
20 Pull-ups
10 Burpee's
750m Row

Tuesday, June 4th

Squat Snatch (3,2,2,1)
Start at 75% 1RM
Then;
15 minute Amrap of,
7 hang cleans (95/63)
7 HSPU
30 jumping lunges

Wednesday, June 5th

EMOM for 8 minutes
1 clean high pull + 1 clean & jerk
at 80% 1RM
Then;
2 Rounds for time
40 burpee's
10 strict pull-ups
Then with no rest,
30 front squats (95/63)
Then with no rest,
40 burpee's
10 strict pull ups

Thursday, June 6th

3X Max V-outs
Then;
2 Rounds for Time of,
10 Cal Row
20 V-ups
30 KB SDHP (53/35)
40 Slam Balls (20/15)

Friday, June 7th

Push Jerk (3,3,3,3)
Start at 75% 1RM
Then:
For Time
50 double unders
30 Toes 2 Bar
20 Ring Dips
50 double unders
20 Toes 2 Bar
10 Ring Dips
50 double unders
10 Toes 2 Bar
5 Ring Dips

Saturday, June 8th

0800: Skills & Technique Class
0900: Team Wod