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Tuesday 06.08.16Sunday 6.05.16Saturday 06.04.16Friday 06.03.16

Tuesday 06.08.16

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WARMUP

1,000 Meter Row
1,000 meter row for time

SKILL WORK

BENCH PRESS
5x50 3x70 2x85
5x55 3x75 2x85
5x60 3x80 2+x85
Record max reps at 85%

WOD

PARTNER WOD
2 person teams
3 Rounds - 20 minute Time Cap
40 American KB Swings 53/35 - scaled 35/25
40 Box Jump 24"/20" must jump - scaled can step up
40 Thrusters 65/45 - scaled 45/35
40 Hand Release Push-ups

CASH OUT

DAY 8 of 20 day AB challenge
100 ABS any style

Saturday 06.04.16

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WARMUP

800m run
5 air squats
5 squats jumps
walking lunges down
inchworm back
windmill arms

PARTNER WOD

3 Person Teams
3 Separate WODS 11 Minutes ea.
3 min transition between WODs

WOD 1:
A] Bike (record calories)
B] T2B (record ea)
C] 20 Wall Balls (20/14) - when all 20 wall balls are complete everyone swiitches

WOD 2:
A] ROW (record calories)
B] OH weighted HOLD (45/25)
C] 10 KB Swings + 10 KB Goblets - When C has completed everyone switches

WOD 3:
A] JUMP Dbl Unders (Record total jumps)
B] Burpees (record)
C] 5 Bear Complex 115/75 - when C completes all 5 Bear complexes then everyone switches

CASH OUT

100 Sit Ups Challenge (your choice)
25 close grip push ups

Friday 06.03.16

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WARMUP

5 Calorie Bike then Jog 400m
Meet on the red for mobility
Group Ladder:
1-9 air squats
2-10 squat jumps / burbs (alternate)

SKILL WORK

EMOM 40/20
8 MIN EMOM
[alternate 4 min ea] DBL UNDERS
PULL UPS (negatives)

BENCHMARK

Fran
21-15-9
Thrusters (95#/65#)
Pullups

CASH OUT

100 sit up DAY 3 Challenge
50 air squat
25 close grip push ups