Wed., June 28, 2023

 WOD:

A.  Four sets of:

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

B. For time:

100 Single-Unders
75 Single-Kettlebell Deadlifts 
50 Walking Lunges (with DB or KB??)
25 Dumbbell Box Step-Overs 

CW: 11:03

LW: 8:52

Tues., June 27, 2023

 WOD:

3 rounds for time of:

25 deadlifts

800-meter row

CW: 18:23 (100#)

LW: 22:50 (85#)

Mon., June 26, 2023

 WOD:

A.  5 sets of Shoulder Press, 5 reos. each

CW: 65, 65, 70, 75, 80

LW: 45# bar

B.
Complete as many rounds and reps as possible in 15 minutes of:

6 Slam Balls
6 Dumbbell Bench Presses 
12 Calories on Bike
50 Single-Unders 

CW: 4 rds. plus SB, DBP, 12 cal.

LW: 5 rds. plus 6 SB

Sat., June 24, 2023

 WOD:

10 rounds for time of:

10 dumbbell thrusters

100-meter sprint (run or row)

CW: 16:14 (25#)

LW: 17:50 (15#)

Fri., June 23, 2023

 WOD:

A. 8 sets of:
Shoulder Press

Set 1 – 5 reps  (65, 45)
Set 2 – 3 reps  (70, 50)
Set 3 – 1 reps   (80, 55)
Set 4 – 3 reps   (70, 50)
Set 5 – 2 reps   (80, 50)
Set 6 – 1 rep  (90, 55)
Sets 7-8 – 8 reps  (80, 50; 75, 45)

B.3 Sets of….

Against a 4-minute running clock….

400 Meter Run/Row
10  Push-Up
Max Reps of Single-Unders 

 

cw; 66, 95, 105

LW: 115, 112, 95
Rest 2 minutes between sets 

Thurs., June 22, 2023

 WOD:

For time:

80 box step-ups

60 push-ups

CW: 7:17

LW: 7:02

+ 25 Slam Balls

Mon., June 19, 2023

 WOD:

A. Deadlift*

Rest 60 seconds between

Weighted Prayer Stretch x 60-90 seconds

*Set 1 – 6 reps (155, 95)

*Set 2 – 4 reps  (155, 105)
*Set 3 – 2 reps  (170, 115)
*Set 4 – 6 reps  (155, 105)
*Set 5 – 4 reps  (155, 115)
*Set 6 – 2 reps  (170, 120)

B.
Three rounds for time of:

10 Pull-Ups
25 Kettlebell Swings 

CW: 6:49

LW: 6:47

Sat., June 17, 2023

 WOD:

21-18-15-12-9-6-3 reps for time of:

Sumo deadlift high pulls (65, 45)

Hurdle hops

CW: 10:18

LW: 10:18

Wed., June 14, 2023

 WOD:

Complete as much as possible in 10 minutes of:

15 pushups

20 pulls on the rower for max calories

CW: 71 cal.

\LW: 57 cal.

Tues., June 13, 2023

 WOD:

For time:

35 kettlebell swings
400-m run
25 kettlebell swings
800-m run
15 kettlebell swings
1,200-m run
5 kettlebell swings

CW: 23:39

LW: 26:05

Mon., June 12, 2023

 WOD:

A.

3 sets;

Banded Leg Curls x 20 reps  
V-ups x 10 reps 
Single-Arm Dumbbell Row (Left) x 6-8 reps 
Single-Arm Dumbbell Row (Right) x 6-8 reps 

B.

For time:

500 Meter Row
15 Strict Pull-Ups
60 Russian Kettlebell Swings
15 Strict Pull-Ups
500 Meter Row

CW: 9:32

LW: 10:09

Sat., June 10, 2023

 WOD:

A. Three sets of:

Front Squat x 4 reps (CW: 75#, LW: 65#)
Front-Leaning Rest on Rings x 60 seconds
Landmine Row x 6-8 reps each arm

B. Three rounds for time of:

Row 400 Meters
15 Goblet Squats

CW: 7:47

LW: 9:33

Wed., June 7, 2023

 WOD:

5 rounds for max reps of:

bench presses

Pull-ups

CW: 95# BP, 15,7;13,8; 13,7; 12,7; 10,6

LW: 55# BP, 16,6; 15,7; 15,7; 14,7; 13,7

Tues., June 6, 2023

 WOD:

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. Row

CW: 4 rds., 19 WB, 10 cal. Row

LW: 4 rds., 0 WB, 7 cal. Row

Mon., June 5, 2023

 WOD:

A.  Two sets of:

Perform 30 seconds on each side of the following movements…

Banded Palloff Hold
Banded Lateral Monster Walk
Single-Leg Glute Bridge Hold
Side Plank Hold
Bulgarian Split Squat 

B.  Four rounds for time of:

30 Calories of Rowing
20 Kettlebell Swings
10 Calories of Assault Bike

CW: 19:02

LW: 22:10 (?)

Sat., June 3, 2023

 WOD:

A.Four sets of:

Dumbbell Shoulder Press x 8 reps
Barbell Skull Crushers x 10-12 reps
Elevated (?)  Pigeon Stretch x 60 seconds each side
https://youtu.be/LyH0ygsgQBU

B. 3 Sets of; Against a 4-minute running clock….

400 Meter Row
12 Dumbbell Box Step-Overs 
Max Reps of Push-ups

Rest 2 minutes 

CW: 28, 28, 28

LW: 20, 29, 30

Thurs., June 1, 2023

 WOD:

4 rounds of:

1 minute of kettlebell swings

1 minute of sit-ups

1 minute of lunges