WORKOUT OF THE DAY
June 23

Strength:
Find heaviest complex of:
1 Power Clean + 1 Hang Power Clean + 1 Power Clean

Conditioning:
10 min AMRAP:
5 Power Cleans (185/135#)
10 Bar Facing Burpees

June 22

Strength:
Squat Clean Thrusters: 15 minutes to establish 1RM

Conditioning:
“Fran”

21-15-9
Thrusters (95/65#)
Pull-ups

Rest 3 minutes, then:

For time:
15 Thrusters (115/75#)
15 Pull-ups
9 Thrusters
9 Pull-ups

Partner WOD

Partner WOD:

2RFT:
30 Power Snatches (135/95#)
600m Run
30 Clean and Jerks
400m Run
30 Thursters
200m Run

June 19

Strength:
Back Squat: 2-2-2-2-2-2-2

Conditioning:
In teams of 2:

15 min AMRAP, follow-the-leader:
250m Row
10 T2B
20 Wallballs (20/14#)

 

June 18

Strength:
Push Press: 3-3-3-3-3

Conditioning:
For time:
21-15-9
Push Press (115/75#)
Box Jumps (30/24″)

June 17

Strength:
Deadlift: 5-5-5-5

Barbell Rows: 10-10-10

Conditioning:
4RFT:
15 C2B Pull-ups
400m Run

June 16

Strength:
Front Squat: 10-8-6-4-2-1-1

Conditioning:
“Annie”

For time:
50-40-30-20-10
DUs
Sit-ups

June 15

Strength:
Power Snatch: 3-3-3-3-3

Conditioning:
Tabata KB Swings (32/24kg)
Tabata Burpees
Tabata Power Snatch (95/65#)

June 13

Partner WOD:

In teams of 4:

WOD 1
15 min AMRAP:
100 Front Squats (155/105#)
100 Burpees Over the Bar
100 Overhead Walking Lunges

Rest 5 Minutes

WOD 2:
For time:
100 Push Press
100 Hang Power Cleans (155/105#)
1000m Run

June 12

Conditioning:
12 Min EMOM, alternating:
Evens: 8 KB Swings (32/24kg)
Odds: 8 T2B

Conditioning:
5RFT:
20 One Arm Russian KB Swings (Alt) (24/20kg)
20 Sit-ups
200m Run

1 132 133 134 135 136 177