Tuesday’s WOD 06.01.21

Tuesday’s WOD 06.01.21

Group Warm-up
Power Snatch (Weight)
EMOM 12:
Power Snatch + Hang Power

*start at a light/moderate weight and increase as you’d like!

Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
12/15 Calorie Bike
20 Sit-Ups
15 Alt. DB Snatch 35/50
Metcon
Accessory:
Banded Hip Stretch From The Rig

Monday’s WOD 05.31.21

Monday’s WOD 05.31.21

Group Warm-up
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Sunday’s WOD 05.30.21

Sunday’s WOD 05.30.21

Group Warm-up
Metcon
E2MOM 30:
6 Turkish Get Ups 25/44 *3 per arm
20 Russian Swings 55/70
12/15 Assault Bike Calories

RomWod

Saturday’s WOD 05.29.21

Saturday’s WOD 05.29.21

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
5 Rounds:
AMRAP 3:
3 Power Cleans 95/135
6 Burpees Over Bar
9 Wall Balls 14/20

-Rest 1 b/t-

*pick up where you left off

Friday’s WOD 05.28.21

Friday’s WOD 05.28.21

Group Warm-up
Push Press (Weight)
E2MOM 12:
5 Push Press @ moderately heavy weight 60-70%
Metcon (Time)
For Time:
60 Calorie Row
50 Toes to Bar
40 Power Snatch 65/95
Metcon
Accessory:
400m Cool Down Walk

Thursday’s WOD 05.27.21

Thursday’s WOD 05.27.21

Group Warm-up
Deadlift (Weight)
Week 5 of 8:

3 reps @ 65%
3 reps @ 75%
AMRAP @ 85%

Metcon (Time)
Buy In: 75 Double Unders

directly into..

7 Rounds:
3 Box Jump Overs 20/24"
7 Push Ups

Directly into..

400m Run

Directly Into..

7 Rounds:
15 Double Unders
7 Push Ups

Wednesday’s WOD 05.26.21

Wednesday’s WOD 05.26.21

Group Warm-up
Metcon (Time)
w/ a partner..

20 Front Rack Barbell Lunge 55/75
40 Pull-Ups
60 Hang Power Snatch
80 Thruster
60 Hang Power Clean
40 Chest to Bar Pull-Ups
20 Front Rack Barbell Lunges

*15min TimeCap
**You go, I go
Metcon (Weight)
EMOM 10:
2 Power Cleans @moderate weight
*Not touch and go

-OR-

Metcon (Time)
Easy 1 mile Run/Row

Tuesday’s WOD 05.25.21

Tuesday’s WOD 05.25.21

Group Warm-up
Deadlift (Weight)
Week 5 of 8:

3 reps @ 65%
3 reps @ 75%
AMRAP @ 85%

Metcon (Time)
75 Double Unders

directly into..

7 Rounds:
3 Box Jump Overs
7 Push-Ups
400m Run

directly into..

7 Rounds:
15 Double Unders
7 Push-Ups

Metcon
Accessory:
20 Scorpions & Banded Hamstring Stretch

Monday’s WOD 05.24.21

Monday’s WOD 05.24.21

Group Warm-up
Squat Clean and Jerk (8×2)
*Warm-up and complete 8×2 Squat Clean and SPLIT Jerk @50%+

*First set starts at 50%

*These should be done as singles.

Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon
Accessory:
100 Core of Choice
40 Strict Pull-Ups

*Break it up however you’d like!

Sunday’s WOD 05.23.21

Sunday’s WOD 05.23.21

Group Warm-up
Metcon
Each movement is 8 sets of 8 reps.

Back Squats
Bench Press
Pull Ups
Back Rack Lunges
Skull Crushers

Each Rep is :03 Negative. :30 Rest b/t Sets

*Complete each movement before moving onto the next one.

RomWod