Programming: June 13th - 17th, 2022
Monday, June 13th, 2022
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
10 3secSuperman Holds
10 3secHollow Holds
10 PVC Overhead Squats
10 Pvc Bottom Squat Pass Through
Strength: Every 2min x 12 min Alternating Between:
Bar Muscle-up Practice
4 Alt DB Snatches pick load
No Bar:
8 Bench Dips + 8 Push Ups
4 Alt DB Snatches pick load
Bodyweight:
8 Bench Dips + 8 Push Ups
8 Archer Push Ups
WOD:4 rounds for time of:
200m Run OR 1min Cardio
8 Bar Muscle-ups
200m Run OR 1min Cardio
12 DB Power Snatches 70/50 lbs
No Bar/DB Mods: 8 Bar Muscle Ups
= 8Bench Dips + 4 Push Ups
12 DB Power Snatches =
8 Arches Push Ups (Each Arm)
Tuesday, June 14th, 2022
Warm up: 3 Rounds
30secWORK | 15sec REST
Row
Single Leg Glute Bridge
Lunge
Slow Push-up
Strength: Deadlift
5 at 40%| 5 at 50%
5 at 60%of your 1RM
Then:5 sets of 5 at 70% of 1RM
DB/Light:
7-9 Reps Every 2min (or so)
x 10Rounds
Bodyweight:
8 Mule Kicks + 10 Glute Bridges
Every2min x 10-12 Rounds
WOD: For time
500m Row OR 2min Cardio
15Deadlifts 225/155 lbs
12 Ring Dips
No Equipment: For time
400m Run OR 2min Cardio
20 1-LegGlute Bridges
16 Bench Dips
Wednesday, June 15th, 2022
Warm up: 8 min AMRAP of:
1minJump Rope
10 Air Squats
10 No Push-up Burpees
5 Drop Squats
5Deadlifts 45/35 lbs
5 Hang Cleans 45/35 lbs
5 Push Press 45/35 lbs
Strength: Squat Clean
2-2-2-2
DB/Light: Squat Clean
4-6 Reps Every 2 ½ min
x 7-8Rounds
Bodyweight:
4Burpees + 6 Jumping Squats
Every 2½ min x 8 Rounds
WOD:
15 min AMRAP of:
6 Squat Cleans 135/95 lbs
30Double Unders
9Burpees
No Equipment: 15min AMRAP
12Jumping Squats
30Double Unders
9Burpees
Thursday, June 16th, 2022
Warmup: 20/15 Bike Calories
--then: 3 rounds of:
10 Box Step-ups 24/20 in
10 Side Plank Rotations
10 Beat Swings
5Shoulder Press 45/35 lbs
5 Push Press 45/35 lbs
--then: Foam Roll
Strength: Shoulder Press
1 rep max lift
Suggested:5-3-3-2-1…1
DB/Light: Shoulder Press
3 Rep Max OR Max Reps in 20 sec
Bodyweight: Pike Push Ups
5-7 Reps Every 2min
x 8-10Rounds
WOD:12 min AMRAP of:
2 Push Press 115/80 lbs
2Toes-to-bars
2 Box Jump Overs 24/20 in
Add 2Reps Each Round
(2, 4,6, 8, 10…20, 22, 24, 26)
No Equipment: 12min AMRAP
2 Pike Push Ups
2 V-Ups
2 Broad Jumps OR Lunges
Add 2Reps Each Round
(2, 4,6, 8, 10…20, 22, 24, 26)
Friday, June 17th, 2022
Warmup: 3 rounds for time of:
200m Run OR 1min Cardio
10 Lunge+ Twists
20Flutter Kicks
10 1-ArmRussian KB Swing 35/20
1minFoam Roll
Strength: Farmers Walk
4Working Sets of 50 ft
Get as Heavy As Possible
DB/Light: Farmers Walk
30secEach x 4 sets
Bodyweight: Use Objects
OR 4sets of Max Bench Dips
in 30sec
WOD:4 rounds for max reps of:
400m Run OR 2min Cardio
12Kettlebell Lunges 53/35 lbs
Max Rep KB Swings 53/35 lbs
No Equipment: 4 Rounds for Max Reps
400m Run OR 2min Cardio
22Lunges
Max Rep Push Ups
Strength: Farmers Walk
4 Working Sets of 50 ft
Get as Heavy As Possible
DB/Light: Farmers Walk
30sec Each x 4 sets
Bodyweight: Use Objects
OR 4 sets of Max Bench Dips
in 30sec
WOD: 4 rounds for max reps of:
400m Run OR 2min Cardio
12 Kettlebell Lunges 53/35lbs
Max Rep KB Swings 53/35lbs
No Equipment: 4 Rounds for Max Reps
400m Run OR 2min Cardio
22 Lunges
Max Rep Push Ups
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