Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps

Educate Russian Swings
3×20
Snatch 5×5

WOD – Chelsea
25 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Back Extensions 3×30

Warm Up
3 Rounds
400m Run
><Lunge/Lunge Backwards
5 Front Squat
1 Burgener

Educate a DeadLift
3×10

Mats/Ladders

WOD – Sprint
20 yard Sprints
EMOM – Every minute on the Minute
20 Minutes

Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>< High Knees Butt Kickers

2 Burgeners
Overhead Squats 5×5

WOD
5 Rounds
20 Pull Ups
20 Sit Ups
20 PushUps
20 Air Squats

I will be back on phone distribution this week

Warm Up
Double Block Run
Log Your Time

WOD 12
100 Stiff Legged Double Dumbbell Romainian Deadifts
100 Dumbell Deficit Push Ups
50 Singe Arm Dumbell Rows each arm on Bench

Hypo
150 Side Delt Raises (T’s just go to shoulder height) control your movement

Active Rest Day
Do something productive
Clean your room
Garden
Swim
Walk
Jog
etc

Tomorrows WOD will be sent in Text Form
Keep up the good Work

45 Minute Weighted Ruck
Weighted Backpacks
available in Garage
Log Distances on Board upon return

What is a ruck walk?
Rucking is Simply Walking with Weight. … You wear a backpack (or better yet a rucksack), walk, it’s a fitness thing. And you’re already doing it. Hiking is rucking in the mountains and urban hiking is simply called rucking. Rucking exercises can be done at any weight.

Warm Up
3 Sets
30 Second Dead Hang (hang from Pull up Bar)
20 Air Squats

WOD- 18min EMOM
Min 1 – Weighted wall sit 45 Seconds
Min 2 – 15 Burpees
Min 3 – 20 Chest supported Rows

Hypo Pairing
150 Standing Calf Raises with a dumbbell in each hand
Toes In, Toes Out, Toes Forward Switch every 10 reps

IYTs
2 Sets

Warm Up
Double Block Lap
Log Time

WOD -15 EMOM
5 Rounds
Min1 – 30 Sit Ups (might have to cut the sit ups to 20)
Min2 – 12 Dumbbell Strict Press (same as push press but only use upper body)
Min3 – 15 Dumbbell Hang Power Cleans (see 6/22)

Hypo Pairing
Alternating Hammer Curls Pyramid
Start with a light weight for 15 alternating reps then continue
to add weight for sets of 15 each arm to failure. Then go back down to
the lightest weight.