Strength
Every 1:30, 3 Rounds
1) 100′ Double Dumbbell Overhead Carry
2) 1:00 PVC Passthroughs / 10 Ring Rows + 10 Kip Swings / 10 Scap Pull-Ups + 10 Kip Swings
3) 15 Straight Arm Banded Lat Pulldown
Conditioning
AMRAP 20
100m Run
50′ Handstand Walk (FX: 25′ OR 5 Wall Walks)
100m Run
50 Double Unders (FX: Single Unders)
100m Run
15 Toes to Bar (FX: 10 OR Hanging Leg Raises)
Strength
Every 3:00, 5 Sets
Front Squats
1-2) 4 @75, 80%
3-5) 2 @85-90%
FX:
4 Front Squats (65, 70, 75, 80, 85%)
Conditioning
For Time:
30 Calorie Row
15 Deadlifts
30 Box Jump Overs (24/20)
15 Front Squats
*(RX: 165/115) (FX: 115/80) (RX+: 205/145)
*10:00 Cap
Strength
Every 1:30, 3 Rounds
1) 10 Strict Ring Dips (Banded/Weighted)
2) 10 Bent Over Row w/ Pause at Top
3) :20-:30 Side Plank (each side)
Conditioning
3 Rounds of 1:00 on, :10 off
1) 22/17 Calorie Bike (FX: 18/14) (RX+: 26/20)
2) AMRAP Calorie Ski
3) Rest
4) Rest
*Score: Total Calories Ski’ed
*RX/RX+ Min: 48/36 Calories (Avg 16/12 per round)
| Weekly Overview | Events/Classes | |
| Monday | “Coach Elizabeth” CFR7 Benchmark WOD | |
| Tuesday | Ring Dips, Bent Over Row, Ski Conga Line | |
| Wednesday | Front Squat | |
| Thursday | Long Conditioning (Gymnastics Focus) | |
| Friday | Snatch | New Evening Schedule 5 & 6 PM WOD only |
| Saturday | Squad WOD | |
| Sunday | Father’s Day WOD |
“Coach Elizabeth”
For Time:
200m Row
10 EKO Complexes
400m Run
8 EKO Complexes
600m Row
6 EKO Complexes
800m Run
4 EKO Complexes
1000m Row
2 EKO Complexes
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges (135/95)
*Compare to 7/31/24
Strength
Every 2:00, 3 Rounds
1) 10 Ring Rows + 5 Strict Chin-Ups (Banded/Weighted)
2) :15 Weighted Plank + :30 Plank
3) 10 Double Kettlebell Deadlifts + 150′ Double Kettlebell Farmer’s Carry
Conditioning
AMRAP 8
8 Burpee Box Jump Overs (24/20) (FX: Get Overs)
8 Chest to Bar Pull-Ups (FX: Pull-Ups)
40 Double Unders (FX: 24 OR Single Unders)
