Monday 6/10/2024

Strength 
3 sets:
10 Front Squat (60-65%)
2 Standing Broad  Jumps
-rest 2:00 between sets-

WOD
"Boston Celtics"
10 Rounds For Time:
1 Power Clean 205#/135#
4x50ft Shuttle Run
* Each Shuttle Run rep is 25 feet down + 25 feet back

Saturday 6/8/2024

WOD
"Great Dividing Range"
Teams of 3
25 Minute AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
5 Power Cleans @ 185#/125#
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest
* Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)
Scoring: total rounds/reps of the Clean/Burpee Box Get Over AMRAP

Friday 6/7/2024

WOD
"Andes"
For Time:
21-18-15
Dumbbell Bench Press (50s/35s)
Chest to Bar Pull Ups
-into-
12-9-6
Dumbbell Bench Press (50s/35s)
9-6-3
Bar Muscle Ups (Burpee Pull Up)

Mayhem Mini-Pump
3 Rounds

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

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