Wednesday, 14 June

WARM UP

3 Rounds
– 20 Singles (L, R, High/Slow)
10 Walking Lunges
– 10 Squat Jumps
– 10 PVC Good Mornings

Then: 30 Double Unders/Attempts

STRENGTH

Three Sets:
– Romanian Deadlift x 6-8 reps @ 4011
– Rest 60 seconds
– 60 seconds max Air Squats
– Rest 60 seconds

 

WOD

Three rounds for time of:
– 50 Double Unders
– 15 Push-ups
– 25 Kettlebell Swings 35/55

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Wednesday

WARM UP

3 rounds
– Jump Rope – (1: 30 singles; 2: 30 left leg; 3: 30 right leg)
– 10 Go Throughs
– 10 Around the Worlds (5 each direction)
– 10 Push Ups

– 40 Double Unders (or attempts)

 

Strength

10 min EMOM
– 2 Strict Press (work up to a heavy double)

Follow immediately with:

10 min EMOM
– 2 Push Press (work up to a heavy double)

 

WOD

8 min AMRAP
– 40 Double Unders
– 10 Handstand Push-ups
– 20 Kettlebell Swings, 55/35 lbs

 

Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles