JUNE WODS 2017

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THURSDAY 1st JUNE
Strength (NO SCORE)
Strict pull ups
5min – 5 for 5 with a partner
Conditioning
Hero WOD (TIME)
“Morrison” – 35min cap
50,40,30,20,10 reps of:
Wallball
Box jump
K/B swing (24/16)(20/12)(16/10)

FRIDAY 2nd JUNE
Strength (WEIGHT)
Hang cleans
14min – 5×3, 5×1, 2×10
Conditioning (TOTAL REPS)
Metcon – 20min cap
Deadlift 1,2,3,…,12.
O/H lunge 2,4,6,…,24.
In remaining time:
Amrap toes to bar

SATURDAY 3rd JUNE
Conditioning (ROUNDS+REPS)
Metcon #1 – 20min amrap (partnered)
30 D/B snatch
30 box overs
30 push ups
*D/B (appropriate weight)
*break up as needed
*1 works/1 rests
Metcon #2 – 20min amrap (partnered)
30 CAL row
30 K/B S.T.O
30 ab mat sit up (with medball)
*Rx+ does double K/B and
GHD sit ups (NO MEDBALL)
*K/B (24/16)(20/12)(16/10)
*break up as needed
*1 works/1 rests

SUNDAY 4th June 
Cardio Burn and Mobility

MONDAY 5th June 
Strength (WEIGHT)
Snatch deadlift
12min – 3 every 90sec (submax)
Conditioning
Chipper – 20min cap (TIME)
60 push ups
40 dips
20 hspu
60 pull ups
40 toes to bar
20 rope climb
60 lunges
40 air squats
20 pistols squats

TUESDAY 6th June
S+C (TIME)
Heavy Metcon – 15min cap
10,8,6,4,2
Thrusters
Hang power clean
*bar (70/45)(60/40)(50/30)
Conditioning (ROUNDS+REPS)
Metcon – 5min amrap
10m bear crawl
10 deadlift (50/30)(40/25)(30/20)
Accessory work – 5min (NO SCORE)
Banded hamstring curls – sets of 10

WEDNESDAY 7th June
OPTION – 1: STRONGMAN WORKSHOP (NO SCORE)
25MIN – various strongman movements
OPTION – 2: CONDITIONING (TOTAL M’S)
25MIN – system 9 row
Benchmark (TIME)
“Annie” – 10min cap
50,40,30,20,10
Double unders
Ab mat sit ups

THURSDAY 8th June
S+C (WEIGHT)
Alternating on the minute:
a) 4 back squats
b) 4 D/B burpee box overs
Conditioning (TOTAL REPS)
Metcon – 12min cap
6 rounds of:
15 wallballs
4 muscle ups
In remaining time…
K/B S/A O/H lunge
*K/B (24/16)(20/12)(16/10)

FRIDAY 9th June
S+C (WEIGHT)
Every 2min for 12min
3 split jerks @75%
10 K/B swings (32/24)(24/16)(20/12)
Conditioning (ROUNDS+REPS)
Metcon – 15min amrap (partnered)
17 cal row
13 S.T.O (45/30)(35/25)(30/20)
9 Deadball clean (TBA)

SATURDAY 10th June
Conditioning (TOTAL REPS)
Metcon – 40min (teams of 3)
3 cycles of:
2min – D/B floor press
2min – strict pull ups
2min – D/B Front squat
2min – Ski erg
2min – D/b power clean
2min – assault bike
2min – rest
*D/B (TBA)
*100m run after every set
*1 works at a time

SUNDAY 11th June
Cardio Burn and Mobility

MONDAY 12th June
At 0:00-8:00
3 front squats on the minute (submax) (WEIGHT)
At 10:00-18:00
5 strict pull ups on the minute (NO SCORE)
At 20:00-28:00
“Grace” or “heavy Grace” (TIME)
30 clean + jerks for time
*normal (60/40)(50/30)(40/25)
*heavy (80/50)
At 30:00-38:00 (ROUNDS+REPS)
Amrap
9 burpees
100m run

TUESDAY 13th June
Skills (NO SCORE)
Toes to bar
10min – free practice time
Strength (WEIGHT)
Sumo deadlift
10min – 8 reps every 2mins (max)
Conditioning (TOTAL REPS)
Metcon – 10min amrap
3,6,9,….,etc.
O/H squat
Row (cals)
*bar (50/30)(40/25)(30/20)

WEDNESDAY 14th June
Strength (WEIGHT)
Turkish Get Up
5min – tech
10min – max out
Conditioning (TIME)
Metcon – 20min cap (partnered)
3 rounds
33 bar dips
33 SDHP
33 box jumps
*K/B (24/16)(20/12)(16/10)

THURSDAY 15th June
Benchmark (TIME)
“Angie” – 30min cap
For time:
100 pull ups
100 push ups
100 sit ups
100 air squats
Accessory work (NO SCORE)
10min – grip strength

FRIDAY 16th June
S+C (ROUNDS+REPS)
Metcon – 35min amrap (partnered)
20 deadlift
20 hang power clean
20 front squat
20 snatch
20 S.T.O
20 front rack lunge
20 floor press
200m bar carry
*bar (60/40)(50/30)(40/25)

SATURDAY 17th June
Benchmark (TIME)
“Helen” – 15min cap
3 rounds for time:
400m run
21 K/B swings
12 pull ups
*K/B (24/16)(20/12)(16/10)
Conditioning (ROUNDS+REPS)
Metcon – 22min amrap (partnered)
5 hspu
10 toes to bar
15 burpee box jump
20 S/A D/B squat cleans
25 cal row
30 double unders
*break up as needed

SUNDAY 18th June
Cardio Burn and Mobility

MONDAY 19th June
Strength
Deadlift
6min – 5,5,3,3,1,1 – warm up lifts
Hspu
6min – warm up time
Benchmark (TIME)
“Diane” – 15min cap
21,15,9
Deadlift
HSPU
*bar (100/70)(80/50)(60/40)

TUESDAY 20th June
Conditioning (TIME)
Metcon #1 – 25min cap (partnered)
For time:
60 C2B pull ups
80 D/B front rack lunges
40 muscle ups
80 D/B front rack lunges
60 C2B pull ups
*D/B’s (appropriate weight)
Metcon #2 – 10min amrap (ROUNDS+REPS)
25 double unders
10 wallballs

WEDNESDAY 21st June
S+C (TIME)
Heavy ladder – 15min cap (partnered)
For time:
18,14,10,6,2 reps of
Back squat
Snatch
*squat (100/70)(80/50)(60/40)
*snatch (60/40)(50/30)(40/25)
Conditioning (NO SCORE)
EMOM – 10min
a) 2x rope climbs
b) 30m K/B O/H carry
*K/B’s (24/16)(20/12)(16/10)

THURSDAY 22nd June
Conditioning (TOTAL REPS)
Metcon – 40min
90sec on/30sec off
a) bench press
b) kb swings
c) box jumps
d) shuttle runs
e) toes to bar
*weights TBA

FRIDAY 23rd June
Strength
Thruster
5min – 5×3 warm up sets
Pull ups/rowing
5min – warm ups
Benchmark (TIME)
“Jackie” – 20min cap
For time:
1km row
50 thrusters
30 pull ups
*bar (20kg)

SATURDAY 24th June
Conditioning (NO SCORE)
Metcon #1 – 14min AMRAP (partnered)
Indian file
15 double K/B swings
30m bear crawl
*K/B (20/12)(16/10)(12/8)
Metcon #2 – 10min AMRAP (partnered)
30 medball cleans
30 burpee box jumps
Metcon #3 – 8min AMRAP (partnered)
8 double K/B clean and press
16 ab mat sit ups
*K/B (20/12)(16/10)(12/8)
*RX+ does GHD sit up

SUNDAY 25th June
Cardio Burn and Mobility

MONDAY 26th June
Strength (WEIGHT)
Press
12min – 1 rep max + 4 heavy sets of 6
Conditioning (ROUNDS+REPS)
Metcon – 12min amrap
12 box jumps
9 thrusters
6 SDHP
*bar (45/30)(35/25)(30/20)
Accessory work (NO SCORE)
5-10min – shoulder proofing

TUESDAY 27th June
S+C (WEIGHT FOR 6,4,AND 2 REPS)
Every 2mins, for 24mins:
Round 1-4
6 power snatch + 30 double unders
Round 5-8
4 power snatch + 40 double unders
Round 9-12
2 power snatch + 50 double unders
*choose your own loading
Conditioning (TIME)
Time trial:
2km row

WEDNESDAY 28th June
Strength (WEIGHT)
Backsquat
20min – 1 rep max + 4 heavy sets of 6
Conditioning
Metcon #1 – 7min amrap (ROUNDS+REPS)
200m run
10 deadlifts
*bar (80/50)(70/45)(60/40)
Metcon #2 – 7min amrap (ROUNDS+REPS)
100m med ball run
10 O/H lunge
*plate (25/15)(20/10)(15/5)

THURSDAY 29th June
Benchmark (TIME)
“Filthy 50”
For time:
50 box jumps
50 jump pull ups
50 K/B swings (16kg)
50 lunges
50 knees to elbow
50 push press (20kg)
50 back extensions
50 wallballs
50 burpees
50 double unders

Friday 30th June
Strength (WEIGHT)
Squat clean
12min – 3 reps every 90sec
Benchmark (TIME)
“Elizabeth” – 20min cap
21,15,9 reps of:
Squat cleans
Ring dips
*bar (60/40)(50/30)(40/25)

SATURDAY 31ST June
Conditioning (TIME)
Metcon – 38min cap (partnered)
60cal row
80 floor press
60 D/B snatch
40 toes to bar
1km run
40 HSPU
60 strict pull ups
80 alternating S/A K/B swing

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