Programming: 20th - 24th, 2022
Monday, June 20th, 2022
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
8 1-LegRomanian Deadlifts (Each Leg)
6 (1Inchworm Push-up + 1 Squat)
30secBarbell Dead Bug
10 1-LegGlute Bridge March (Each Leg)
Strength: Romanian Deadlift
Warm Up:5-5-5 Working: 5-5-5-5-5
DB/Light: Romanian Deadlift
7-9 Reps x 8-10 sets
Bodyweight:10 Mule Kicks +
10 1-LegGlute Bridges
x 8-10Sets
WOD: 7 min AMRAP of:
3 Hang Power Cleans 95/65 lbs
3Toes-to-bars
Add 3Reps Each Round till “Time”
(3, 6,9, 12….21, 24, 27)
Bodyweight:7 min AMRAP of:
3Burpees
3 V-Ups
Add 3Reps Each Round till “Time”
(3, 6,9, 12….21, 24, 27)
Tuesday, June 21st, 2022
Warm up: 2 rounds for quality of:
200m Run OR 1min Cardio
10Push-up to Down Dogs
10Narrow Squats
10 Over Unders
Strength: Turkish Get-up
Warm Up:2-2 Working: 2-2-2-2
Bodyweight: Turkish Get Up
4 Reps x5-6 Sets
Use any available objects
WOD: 4 rounds for time of:
400m Run OR 2min Cardio
20Alternating Pistols
10 DB Renegade Rows 50/35 lbs
20 Box Step-up & Overs 24/20 in
Bodyweight Modifications:
10 DB Renegade Row = 10 Push Ups
20 Box Step Up & Over = 20 Lunges
Wednesday, June 22nd, 2022
Warm up: 7 min AMRAP of:
10 No Push-up Burpees
10Scapula Push Ups
10Jumping Air Squats
6Thread-the-Needles
30secHandstand Hold
30secActive Bar Hang
Strength: 5 Rounds x Max Reps
3Shoulder Press pick load
5/3Strict Pull-ups pick load
Max Reps of:
Strict Handstand Push-ups
No Bar Modifications:
8 Push Ups
9 Bent Over Row OR 9 Bench Dips
Max Rep: Handstand Push Ups
WOD: For Time:
15Handstand Push-ups
21 Wall Balls 20/14 lbs
15Shoulder Press 95/65 lbs
15 Wall Balls 20/14 lbs
15Push-ups
9 Wall Balls 20/14 lbs
Bodyweight Modifications: For Time:
15Handstand Push-ups
30Jumping Squats
15 Bench Dips
25Jumping Squats
15Push-ups
20Jumping Squats
Thursday, June 23rd, 2022
Warm up: 1min Each x 2 Rounds
Double Under Practice
Echo Bike Calorie
Banded Shoulder Stretch
Russian Baby Maker
WOD 1: “Annie”
50-40-30-20-10Reps For Time:
Double Under
Sit-up
(3minRest Between WODs)
No Rope:
50-40-30-20-10Penguin Jumps
WOD:5 rounds for time of:
15/12Echo Bike Calories
10Burpees
Bodyweight:5 Rounds For Time of:
200m Sprint OR 1min High Knees
10Burpees
Friday, June 24th, 2022
Warm up: 2 rounds for quality of:
250m Row OR 1min Cardio
10Banded Side Lying Clamshells
10Active Pigeons
10 Alt90/90 Hip Rotations
10Banded Side Steps
Strength: Front Squat Pause
3-3-3-3-3
(3secPause in Bottom of Squat)
DB/Light: Front Squat Pause
5-7 Reps x 8-9 Sets
(3secPause in Bottom of Squat)
Bodyweight: Pause Air Squats
10-12Reps x 8-9 Sets
(3secPause in Bottom of Squat)
Endurance: 1000m Row For Time
Bodyweight:800m Run For Time
OR 4minof Cardio
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