Thurs., June 30, 2022

 WOD:

Complete as many rounds as possible in 30 minutes of:

1,000-m bike
10 pull-ups

CW: 5 rds., plus 151 mtrs.

Wed., June 29, 2022

 WOD:

4 Rounds:

15 jerks
50 air squats

CW: 60#

LW: 45#

Tues., June 28, 2022

 WOD:

A. For time:

50 Calories of Rowing
60 Kettlebell Swings
50 Calories of Rowing

CW: 10:58

LW: 13:59

B.Three sets of:

Barbell Hip Thrusts x 8 reps
Barbell Hip Thrust Iso-Hold x 15-30 seconds
Rest 2 minutes

Mon., June 27, 2022

 WOD:

4 sets for max reps of:

60 seconds of Dumbbell Floor Press
60 seconds of Banded Overhead Triceps Extensions
60 seconds of Jump rope
60 seconds of Pull-Ups
60 seconds of Assault Bike (calories)

CW: 25# DB, LW: 15# DB

Complete as many rounds and reps as possible in 12 minutes of:

6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

CW: ?

LW: 9 rds.; 6 DBPC, 12 DBPP, 2 RL

Wed., June 22, 2022

 WOD:

Front squat 5-5-5-5-5 reps

CW: 75#, 80, 85, 95, 100

LW: 45#, 55,  65, 75, 85

Tues., June 21, 2022

 WOD:

Complete as many rounds as possible in 20 minutes of:

30-second plank
30-second squat hold
60-second bike
30-second hang from bar

CW: 6 rds. plus P, SH, 18 sec. Bike
LW: 6 rds. plus P, SH, 24 sec. Bike

Mon., June 20, 2022

 WOD:

Four rounds for time of:

400 Meter Run
10 Dumbbell Push Press (30# - CW, 15# - LW)
10 Strict Pull-Ups
400 Meter Row
10 Alternating Cossack Squats with Goblet Hold
10 Strict Toes to Bar/20 Sit-ups (LW)

CW: 36:18

LW: 39:03

Sat., June 18, 2022

 WOD:

Back squat 8-6-4-2 reps
Shoulder press 8-6-4-2 reps
Deadlift 8-6-4-2 reps

CW: BS - 85#, 100, 115, 120

         SP - 65#, 65, 70, 80

         DL -135#, 145, 170, 175

LW: BS - 65#, 85, 95, 105

        SP - 35#, 45, 50, 50

        DL - 85#, 95, 105, 125

Wed., June 15, 2022

 WOD:

5 rounds for time of:

100 single-unders
10 pull-ups (banded)

CW: 11:02

LW: 13:00

Tues., June 14, 2022

 WOD:

For time:

Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

CW: 25:00 (45# bar)

LW: 28:27 (35# bar)

Mon., June 13, 2022

 WOD:

Three sets of:

A.

Front Squat x 4 reps
Front-Leaning Rest on Rings x 60 seconds
Landmine Row x 6-8 reps each arm

B.
Three rounds for time of:
Run/Row 400 Meters
15 Goblet Squats

CW: 12:13

LW: 12:49 (lg. KB)

C.

10 Slam Balls

Fri., June 10, 2022

 WOD:

Three sets for max reps/cal:

3 Minutes of Bike
2 Minutes of Alternating Single-Arm Dumbbell Shoulder Press
1 Minute of Kettlebell Goblet Squats
3 Minutes of Rowing
1 Minute of Pull-Ups

CW: 84, 241, 84, 122, 49

LW: didn't count (oops!)

Wed., June 8, 2022

 WOD:

3 rounds for time of:

15 push-ups
15 supine pull-ups
1,000-m row

CW: 18:01
LW: 22:19 (boo!)

Tues., June 7, 2022

WOD: 

A.
Three sets of:

Barbell Z-Press x 8 reps
Pull-Up x 8 reps
Reverse Dumbbell Flyes x 10-12 reps
Plank 30 seconds

B.
For time:

30 Calories of Assault Bike
25 Push-Ups
40 Dumbbell Push Presses
30 Calories of Assault Bike

CW: 8:48 (25# DB)
LW: 9:38 (15# DB)

Mon., June 6, 2022

 WOD:

A.
3 sets of:

Front-Racked KB Squats x 5 reps
Banded Bent-Over Rows x 10 reps
Banded Biceps Curls x 20 reps
Split Squat Pulses x 30 seconds (Left Side)
Split Squat Pulses x 30 seconds (Right Side)

B.
For time:

50 Calories of Bike
30 Kettlebell Front Squats
15 Box Step-Overs with Farmer’s Carry

CW: 7:20 (?)

LW: 7:36

Sat., June 4, 2022

 WOD:

Three rounds of:

30 seconds jump rope
5 Donkey kicks
10 Cossack Squats

Then…
AMRAP in 30 min:

50 Calories of Rowing
40 Air Squats
15 Push-Ups
15 Toes to Bar
10 Pull-Ups

CW: 4 rds. plus 4 cal. Row

LW: 3 rds. plus 50 cal. Row