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Wednesday Warm Up: Run 400m 1 length side shuffle 1 length lunging side step 10 banded side steps 10 banded gm's Run 200m Strength/Skill: 5 min: 1 Deadlift every 15 secs @75-80% of 1 RM Should be hard but able to maintain form WOD: For Time: 1 mile run 50 OHS (95/65)  NEW MEMBER SPOTLIGHT...MATT EITELBERG Tuesday Warm Up: 6 minutes: Arm Circles 10 lunging samson 10 weighted pass thrus Row 250m Strength/Skill: Every 90 secs for 6 sets: ADV 1 MU + 1-2 dips INT 1 Strict + 2 kipping +3 CTB or 2-5 Strict pull-ups or 15-30 sec chin over bar hang WOD: EMOM 8 mins: 3 TNG Power Clean + 1 Jerk AHAP REST 1 min THEN 2 min ME Burpee over the bar  Monday Warm Up: Run 200M THEN: Burgener Warm Up Strength/Skill: 12-15 mins to find 1 RM Power Snatch WOD: 3x: 1 minute alt DB Snatch (55/35) 1 minute TTB or Sit-ups 1 minute Back Squat (135/95, must clean the weight) 1 minute Double Unders REST 2 minutes  Saturday  Friday Warm Up: 6 min: Bear Crawl or HS walk or Practice Kick up to wall 10 pass thrus 10 OHS 5 Broad jumps 5 inchworm w/pushup Strength/Skill: 7 min EMOM: 2 unbroken Power Snatch 60-70% 1 RM Snatch WOD: 75 Double Unders 50 KB Swings 1.5/1 pood (ADV 2/1.5 pood) 40 BJ (24/20") 30 Pull-ups (ADV CTB) 20 HSPU (scale to hr pushups) 75 Double Unders *14 minute cap  Thursday Whole Life Challenge Finals tonight at 5:30pm, Midcity! Sign up on Mindbody The last day for the WLC Finals workout is this Saturday, June 27th @11am, Midcity! Warm Up: 6 minutes: 20 sec on/10 sec rest Jumping Jack Burpee Mountain Climber Jump Squat Strength/Skill: Build to 5 RM Front Squat with 1 sec pause at bottom THEN- Drop Set 1x5 at 10% less with 1sec pause WOD: 3 rounds: 7 Heavy Thrusters (135/95) 7 Deadlifts (135/95) Use one bar only, thrusters should be heavy if scaled  Wednesday Warm Up: 3x: Bear Crawl or HS Walk or Practice Kick up to Wall 250m Row 12 KBS Strength/Skill: 8 min EMOM: 1 Split Jerk Add weight each round Start @ 50% of max Jerk WOD: 6 Rounds for Time: 400m Run 1 Minute REST between rounds During rest, 5 HSPU or 10 hand release pushups  Tuesday Warm Up: 6 min: Side shuffle Carioca 10 banded side steps 10 banded gms Run 200m Strength/Skill: Warm UP 2 mins @ 50% of Strength weight: 2 TNG DL every :20 secs for technique ---REST---- THEN Main set: 2 TNG Deadlfits every :20 secs for 4 mins @ 65-70% of 1 RM Heavy but with good form (heavier than last week) WOD: For Time: Row 1000m THEN 10-1 Box Jump 24/20" 1-10 TTB Alternate between movements
Monday Warm Up: Double Under Flight Simulators: Increasing Ladder ADV 10-20-30-40 etc. INT 5-10-15-20 etc. BEG 1-2-3-4-5 etc. Strength/Skill: Every 90 secs for 5 sets: ADV 1 MU + 4 dips INT 1 Strict Pull-up + 2 kipping + 3 CTB (UNBROKEN) SCALED 2-5 Strict or 15-30 sec chin over bar hold WOD: 10 min AMRAP: Row 500 THEN AMRAP 6 over bar burpees, 6 power snatch 95/65, 6 STOH 95/65 (ADV 115/85)  |
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