Saturday 29th June

WARMUP
3 rounds:
200m Run
20 Burpees

WOD
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

3 rounds for time of:
10 Squat Cleans, 60/40 kg
Run, 200 m

HERO WOD
‘Omar’
For time:
10 Thrusters, 95/65 lbs
15 Burpee (Bar Facing)s
20 Thrusters, 95/65 lbs
25 Burpee (Bar Facing)s
30 Thrusters, 95/65 lbs
35 Burpee (Bar Facing)s

Thursday 27th June

WARMUP
2 rounds:
400m Run
10 Knees to Elbows
10 Deadlifts
10 Push Press

SKILL
Back Tuck

WOD
10 rounds for time of:
3 Deadlifts, pick load
10 Tuck Jumps

Wednesday 26th June

WARMUP
8min AMRAP
30 Singles
10 SDHP
20 Situps
10 Wall Balls

SKILL
Squat Clean

WOD
‘Helen’ish
3 rounds for time of:
Run, 400 m
21 Push Press, 30/20kg
12 Pull-ups

Tuesday 25th June

WARMUP
5 Rounds:
200m Run
10 Deadlifts – Empty Bar
10 O/H Squats

Burgener Warmup

WOD
Power Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Monday 24th June

WARMUP
2min Double Unders
5min AMRAP
3 Pushups
4 Squats
5 Supermen
6 Lunges

SKILL
Wall Balls

WOD
2 rounds for time of:
50 Pull-ups
75 Sit-up (standard)s
50 Overhead Squats, 75 lbs
75 Double Unders

Saturday 22nd June

WARMUP
Run 200
Walking Lunges
Walking knee hugs
Walking ankle grabs
High Knees
Heel Ups
Rotating Lateral Lunge
Shuffle
Grapevine
Grapevine w/ high knee lift
Samson Stretch (30secs each side)

SuperHero WOD
Run, 800 m
20 Supermen
Spiderman Push-ups, 30 m
40 V-ups
50 Wall Balls
60 Burpee Pull Ups
50 Wall Balls
40 V-ups
Spiderman Push-ups, 30 m
20 Supermen
Run, 800 m

Friday 21st June

WARMUP
Mobility:
30secs of each
Arm Circles
Trunk Twists
Golf Swings
Leg Kicks

Skill Transfer
w/ barbell
Complete 10 reps of each
1. Deadlift
2. Hang Power Clean
3. Front Squat
4. Press

1. Power Clean
2. Thruster

1. Squat Clean
2. Split Jerk

WOD
Split jerk 2-2-2-2-2-2-2-2-2-2 reps

Alternate stance for each rep.

Thursday 20th June

WARMUP
200m Run
then
3 rounds of
10 Squat Jumps
10 Split (lunge) Jumps
10 Vertical Jump
10 tuck Jumps

SKILL
15min to find:
1RM Front Squat

WOD
21-18-15-12-9-6-3 reps, for time of:
Sumo Deadlift High Pull, 95/65 lbs
Lateral Jump, 24/20 in

Wednesday 19th June

WARMUP
4 rounds of:
200m Run w/Wall Ball
10 Pushups
10 Squats

WOD
5 rounds for time of:
12 Push Press, 115 lbs
4 Sprints, 10 m
8 Squat Snatches, 115 lbs