Thursday 6/6/2024

Strength 
Shoulder Press:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles  (Build to 85-90% through the 3 singles)

WOD
"Urals"
5 Rounds For Time:
21 Kettlebell Swings 55#/35#
21 Wall Balls 20#/14#
42 Crossover Single Unders

Wednesday 6/5/2024

Strength 
Front Squat
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)

WOD
"Rocky Mountains"
For Time:
15-10-5
Deadlift 225#/155#
Shuttle Run (50ft)
-into-
15 Wall Walks
-into-
5-10-15
Deadlift 225#/155#
Shuttle Run (50ft)
* Each shuttle run rep is 25 feet down + 25 feet back (50 feet total)

Tuesday 6/4/2024

Gymnastics Skill Work 
"Crossovers"
Today we are practicing Crossover singles. We have them coming up in the workout on Thursday, so let's practice and prepare. Or, choose an appropriate jump rope movement to practice:

Level 1: single-unders
Level 2: double-unders
Level 3: crossover singles
Level 4: crossover doubles

After a few minutes of coaching/practice, perform as an emom of :30 on and :30 off for 5 minutes. Pick a rep number target that you think is repeatable, or just practice for each 30 second block and don't worry about counting.

WOD 
"Alps"
20:00 AMRAP
20/16 Calorie Row
20 Deficit Push Ups (4in/2in)
20 GHDs (Scale is V-Ups)

Monday 6/3/2024

Strength 
Hang Power Clean 5x10
5 sets (every 3:00):
10 Hang Power Cleans (Build up to 65% of 1RM Clean)

WOD
"Himalayas"
3 Rounds For Time:
30 Overhead Squats 95#/65# *
30/24 Calorie Air Bike
*Every time you break on the Overhead Squats, complete 10 Box Jump Overs 20"