Saturday June 22

WOD:

Partner WOD

3 Rounds

12 2 man Deadlift (315)
20 Pistols (each)
20 ft Handstand Walk (each assisted)

Friday June 21

Skill:

Double Unders

WOD:

AMRAP 16 mins

4 Rope Climb

5 Overhead Squat (135/95)

30 Double Unders

Thursday June 20

Warm Up:

40 Squats
30 Push Ups
20 Kettle Bell Swings (Challenge yourself)
10 Pull Ups Strict

Skill:

Hand Stand and HandStand Push Up


WOD:


Run 400 m
20 Double Unders
10 Hand Stand Push Ups
30 Wall Balls
10 Box Jump
20 Kettle Bell Swings
10 Box Jump
30 Wall Balls
10 Hand Stand Push Ups
20 Double Unders
Run 400 m

Wednesday June 19

Warm Up:

400 m Run

30 Wall Ball Sit Ups ( With Partner)

20 Leg Lifts

Skill:

Ball and Roller Mobility

WOD:

Relay Race!!!

Monday June 17

Strength:

5 Rounds of Front Squat

5 Light

5 Medium

5 Heavy

WOD:

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Tuesday June 18

Warm Up:

20 Pull Ups

2 Lengths Bear Crawl

20 Push Ups

2 Lengths Bear Crawl

Strength:

3 Rounds of Strict Press

5 Light 

5 Medium

5 Heavy

WOD:

5 Rounds for Time

15 Deadlift (225/155)

3 Muscle Ups

200 m Run

Friday June 14

Reminder that the Fathers Day BBQ is o. Sunday at 6:00 PM after the Hero WOD Brandon is picking the WOD. There will be lots of meat, booze, and presents for fathers. Please bring a side. Happy Fathers Day Weekend!

Brett

Strength:

10 Clapping Push Ups

10 Fingertip Push Ups

10 Diamond Push Ups

10 Double clap Push Ups

10 1 armed push ups 5/ arm

10 Ring Push Ups

10 Burpees for each push set not completed

WOD:

2 Rounds For Time

80 One Legged Jump Rope 40/leg

400m Farmers Carry (100/75)

30 Pull ups

Thursday June 13

Strength:

EMOTM 10 min

3 Over Head Squats

2 Burpees

WOD:

5 Rounds

30 Leg Lifts

20 Wall Ball

Wednesday June 12

Strength:


Bench Press 3 Rounds

5 Light
5 Medium
5 Heavy



WOD:

2000 Hammer Curls for Time. JUST KIDDING

3 Rounds For Time

20 Double Unders
30 Push Ups
6 Squat Cleans (185/135) 

Tuesday June 11

What kind of person would you need to be to feel completely inspired?

What habits or rituals have you done to get you to where you are?

What rituals do you believe you will need to get to where you want to be?

Strength:

5 Rounds of Dead Lift 

5 Light

5 Medium

5 Heavy

WOD:

AMRAP for 20 minutes

2 Rope Climbs

100 Sit Ups

Monday June 10

Austin and Tiffany - tearing it up Friday!

Strength:

5 Rounds of Front Squats

5 Light 

5 Medium

5 Heavy

WOD will be done first today and then the Strength!

WOD:

FRAN

21 - 15 - 9

Thrusters (95/65)

Pull Ups

Saturday June 8

WOD:

2 Rounds

1 mile run

30 Burpees

40 Sit Ups

Friday June 7

Strength:

20 Upside down Sit Ups

30 Overhead weighted Lunges with Plates (55/35)

WOD:

Complete as many rounds as possible in 20 minutes of:

5 Handstand push-ups

7 Chest to bar pull-ups

35 pound Dumbbell squat snatch, 10 reps, alternating

Thursday June 6

Strength:

AMRAP 10 mins

10 Strict Pull Ups

200 m Run

WOD:

5 x 400 m Sprint