6/18/2021

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:
1 Push Jerk
+
1 Split Jerk

WORKOUT
FOR TIME
50-50-50-50
Double Unders
40-30-20-10
Cal Row
10-10-10-10
Push Jerk (155/105)

6/17/2021

WORKOUT
EMOM x 28 MINUTES
MIN 1 – 8-12 Strict “Odd” Gymnastic Pull
MIN 2 – 8/8 Reverse DB Lunges (50/35)
MIN 3 – :50 Static Hold w/ Weight
MIN 4 – :50 Static Hold Body Only

6/16/2021

STRENGTH
5×3
Back Squat*
*Superset each Set with 10 Perfect
Hollow Rocks

WORKOUT
FOR TIME*
20-15-10-15-20
Hang Power Clean (95/65)
Back Squat
*Perform 3 Up-Downs every time the
barbell touches the ground. Athlete
can rest barbell on shoulders in
front or back but may not rest at the waist.

ORRRRR….
Brittany’s Birthday Wish WOD
150 Wall Balls for Time*
*Perform 3 Up-Downs every time the ball touches the ground.

6/15/2021

WORKOUT
AMRAP x 25 MINUTES
25/20 Cal Bike
25 Hand Release Push-Ups
25 Box Jump Overs (24/20)

6/14/2021

SKILL
EMOM x 10 MINUTES
MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up
MIN 2 – 5 Tempo Deadlift (21X1)

BENCHMARK WORKOUT
“RIPCORD”
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)
400m Run

6/11/2021

SKILL
5 SETS FOR QUALITY*
3 Kip Swings
2 Hips to Rings
1 Ring Muscle-Up

WORKOUT
FOR TIME
10 Ring Muscle-Ups
20 Push Press (135/95)
30 Up-Downs
40 Sit-Ups
15 Ring Muscle-Ups
30 Push Press
45 Up-Downs
60 Sit-Ups

6/10/2021

WORKOUT
2 SETS FOR QUALITY*
500/400m Row
12/12 DB/KB SA Supported Tempo
Bent Over Row (31X0)
3/3 DB/KB Windmills

Immediately Into…
2 SETS FOR QUALITY*
500/400m Row
25 Russian DB/KB Swings
1:00 Bar Hang

6/9/2021

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Thruster*

WORKOUT
AMRAP x 10 MINUTES
10-8-6-4-2*
Thruster (95/65)
Burpee Box Jump (24/20)
*If round of 2/2 is completed, start
back at 10/10

6/8/2021

SKILL
ON A 12:00 RUNNING CLOCK…
Practice J-Technique for Rope Climbs

WORKOUT
FOR TIME*
100/80 Cal Bike
*Every 2:00 including at 0:00,
perform 2 Rope Climbs. Option to
perform 5-7 Strict Pull-Ups instead
of Rope Climb.