WODs for the week June 8th to 14th!!

Monday

Buy in – EA Warm up

A) Back Squat 4 x 4 @ 70-75%

B) BB Bent over Row 3 x 8 @ moderate

Metcon – 8 min AMRAP

5 C+J 165/115

10 Box Step Overs 24/20

Tuesday

Buy in – 2 Rounds

10 Speed Skaters / 10 Dead Bugs ( banded feet ) / 10 Front to Back Press / 10 Face Pulls (one band)

Mobility – 2 rounds 10 Pass throughs + 30 sec hang (supinated)

A) Push Press 4 x 4 @ 60 -70 % * 2 second eccentric

Metcon – 4 RFT

Parking lot lap

15 Russian KBS

15 V-snaps

Wednesday

Buy in – 3 Rounds

300m Row or Ski / 20 Reverse Lunges / 1 min Plank on hands / 5 Floor YTWAs

A1) DB Alt. Box Step Ups x 10

A2) DB Thruster x 8

A3) Max Push ups

x 4 – 5 sets

Metcon – 21-15-9

Deadlift (225/155)

Lateral Burpee over Bar

Thursday

Buy in – Gymnastics 3 rounds

  • 10 Arch Hollows
  • 10 Strict or Box HSPU
  • 10 T2b
  • 1 min Reverse Shoulder Stretch
  • 1 min Butterfly Stretch

Plyo Drills

3 sets

:06 work / :20 rest

1 to 2

1 to 4

rest 2 min

Same but on single leg with :10 second rest

Speed Skaters (lateral bounds)

6 sets

:20 work / :20 rest

Strength

10 min Clean and Jerk EMOM Ladder

Friday

Buy in – 2 Rounds

30 Singles / 10 Stationary Inch Worms into Down Dog / 30 Doubles / 10 Banded Good Mornings / 30 Speed Steps / 10 Alt Samson Lunge

Metcon – 6RFT “Dirty Dozen”

Alternating DB Snatch x 12

Lateral Burpee over DB x 6

Alternating DB Hang C+J x 12

Lateral Burpee over DB x 6

20 min Cap

Friday core crusher!!

:30 Heal touches

:30 Hollow Hold

:30 Bicycle Crunches

:30 Plank (elbows)

1 min rest x 4!!

Saturday

Buy in – 2 rounds

30 Jumping Jacks / 10 Cossack Squats / 20 Hip Flows (90s) / 5 Squat Jumps

Mobility – Pass Throughs / Foam Roll Lats and Calves

A) Back Squat – 4 x 5 @ 70-79%

Metcon – 8 RFT

20 Double Unders

8 OHS 95/65

June 9, 2020

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