Monday, June 28

Overhead Squat

10 - 8 - 6 (3 - 3 - 3 - 3)

*Warm up to a heavy working set

WOD

“Relax, it’s just practice”

21 - 15 - 9

Kettlebell snatch - alternating hands

Toes to bar

Box jump

Kettlebell 53/35 lbs, box jump 24”/20”

Tuesday, June 29

WOD

“Slog”

1 Thruster - 10 Burpees

2 Thruster - 9 Burpees

3 Thruster - 8 Burpees

4 Thruster - 7 Burpees

5 Thruster - 6 Burpees

6 Thruster - 5 Burpees

7 Thruster - 4 Burpees

8 Thruster - 3 Burpees

9 Thruster - 2 Burpees

10 Thruster - 1 Burpee

*95/65 lbs Thrusters

Wednesday, June 30

Bench @ 80% of 1 rep max

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

*If you do not know your one rep max, choose a weight you can complete 3 reps with.

WOD

“It only hurts, when I move”

4 Rounds for time

10 Squat Cleans

400m run

*135/95 lbs

Thursday, July 1

Squat Snatch @ 80% of 1 rep max

8 - 6 (3 - 3 - 3 - 3 - 3)

*If you do not know your one rep max, choose a weight you can complete 3 reps with.

WOD

“Stuck in the middle”

2 Rounds

Every minute on the minute for 5 mins

5 Pull-ups

3 Hang Power Cleans

Straight into - Every minute on the minute for 5 mins

4 Burpees

3 Hang Power Snatch

Rest 3 mins between rounds

*Select a weight you can move quickly through reps, but also challenging

Friday, July 2

Deadlift

10 - 8 - (6 - 6 - 6 - 6)

*Increase weight throughout sets

WOD

“Like the wind”

50 Double Unders

20 Air Squats

40 Double Unders

20 Pushups

30 Double Unders

20 Situps

20 Double Unders

10 Jumping Lunges

Saturday, July 3

Back Squat @ 80% of 1 rep max

10 - 8 - 6 (3 - 3 - 3 - 3 - 3)

WOD

"Brilliant ”

20 min AMRAP (as many reps as possible)

3 Handstand Pushups

9 Box Jumps

12 Pull-ups