Wednesday June 19, 2019

WOD

LI Strength:

Sumo Deadlift 3x5
Bird Dog 3x10

LI Conditioning:

3 Rounds, Every 5 minutes:
300m Run
100 Single Unders
250m Row

-Whatever time leftover is yours to rest-

LII Strength:

Hang Power Clean x3
Bird Dog 3x10

LII Conditioning:

3 Rounds, Every 5 minutes:
400m Run
50 Double Unders
250m Row

-Whatever time leftover is yours to rest-


Daily Links:

WODJosh Dempsey
Tuesday June 18, 2019

WOD

LI Strength:

Dumbbell Clean + Jerk x3-5/arm
Pull Up Practice x6-8
Band Pull Apart x15

LI Conditioning:

4-5 Rounds:
16 Air Squats
19 Kettlebell Swings
8 Ball Slams
6 Dumbbell Clean + Jerk / arm

LII Strength:

Hang Full Clean + Push Press/Jerk x2+2

LII Conditioning:

"Weddler"
6 Rounds:
16 Wall Balls, 20#/14#
19 Kettlebell Swings
8 Shoulder to Overhead
6 Hang Full Cleans

Sc: M - 115#/20kg | F - 75#/12kg
Rx: M - 135#/24kg | F - 93#/16kg

Daily Links:

Saturday June 15, 2019

WOD

LI Conditioning:

Partner WOD - AMRAP 25 Minutes:
200m Farmers Carry / Sandbag Front Rack Carry (both working)
20 Sandbag Clean + Front Squat (total)
2 laps Walking Lunges (total)
20 Lateral Jump Burpee Sprawls (total)

LII Conditioning:

Partner WOD - AMRAP 25 Minutes:
200m Farmers Carry / Sandbag Front Rack Carry (both working)
20 Sandbag Clean + Front Squat (total)
2 laps Sandbag Walking Lunges (total)
20 Lateral Jump Burpees (total)

-1 person working at a time; both work during the carries-

Rx: M - 28kg/60# | F - 20kg/40#


Daily Links:

Friday June 14, 2019

WOD

LI Strength:

Front Squat 3x5
Push Up Practice

LI Conditioning:

AMRAP 12 minutes:
10 Dumbbell Clean & Jerks (total)
10 Ring Rows
10 Ball Slams
200m Run

LII Strength:

Front Squat 4x5
Push Ups x4 sets

LII Conditioning:

AMRAP 12 minutes:
30 Double Unders
10 Pull Ups
10 Push Jerk
300m Run

Sc: M - 95# | F - 65#
Rx: M - 115# | F - 75#
Rx+: M - 135# | F - 93#


Daily Links:

WODJosh Dempsey
Thursday June 13, 2019

WOD

LI Strength:

Press x5
Chin Up Practice

LI Conditioning:

Alternating EMOM 12 Minutes:

  1. 20 SA Kettlebell Swings (total)

  2. 12 Alternating Dead Clean + Thrusters

  3. 12 Ball Slams

  4. Rest

LII Strength:

Press x5
Weighted Chin Up x5 / Bodyweight Chin Up x4 sets

LII Conditioning:

Alternating EMOM 12 Minutes:

  1. 15 2KB Cleans

  2. 15 Wall Balls

  3. 10 Burpee Box Jumps, 24”/20”

  4. Rest

    Rx: M - 24kg/20# | F - 16kg/14#

Daily Links:

WODJosh Dempsey
Wednesday June 12, 2019

WOD

LI Strength:

Dumbbell Power Snatch x5 / arm
SA DB OH Lunge x5 / leg
Double Under Practice

LI Conditioning:

2 Rounds:
6 Hang Dumbbell Snatches / arm
12 Goblet Squats
31 Calorie Row
88 Single Unders
300m Run

LII Strength:

Power Snatch + Overhead Squat x2+3
Double Under Practice

LII Conditioning:

“Marcos” - For Time:
6 Power Snatches
12 Overhead Squats
1000m Row
900m Run (3x300m)
88 Double Unders

Sc: M - 115# | F - 75#
Rx: M - 135# | F - 93#

Daily Links:

Tuesday June 11, 2019

WOD

LI Strength:

Sumo Deadlift 4x5
Push Up Practice

LI Conditioning:

3 Rounds - 3:00 On, 1:00 Off:
5 2-Hand KB Deadlifts
7 SA DB Press, L*
9 Air Squats

*Alternate L/R each round

LII Strength:

High Hang Power Clean x4
Push Ups x4 sets

LII Conditioning:

3 Rounds - 3:00 On, 1:00 Off:
3 Deadlifts
6 Push Ups
9 Air Squats

Sc: M - 185# | F - 123#
Rx: M - 225# | F - 153#

Daily Links:

Josh Dempsey
Monday June 10, 2019

WOD

LI Strength:

Thruster x6
Chin Up Practice

LI Conditioning:

AMRAP 12 Minutes:
10 Calorie Row
10 2DB Push Press
10 Kettlebell Swings
10 Alternating Step Ups

LII Strength:

Thruster x8
Chin Up x4 sets

LII Conditioning:

AMRAP 12 Minutes:
10 Kettlebell Swings
10 Sandbag Step Ups, 60#/40#
10 2KB Push Press
10 Calorie Row

Rx: M - 28kg/20kg | F - 20kg/12kg

Daily Links:

Josh Dempsey
Saturday June 8, 2019

WOD

LI Conditioning:

Partner WOD – AMRAP 25 Minutes:
30 Empty Barbell Thruster
20 2KB Suitcase Deadlifts
300m Run
 
-One person working at a time inside + even partition; both partners run each round- 

LII Conditioning:

Partner “Saman” – 8 Rounds (total):
13 Trap Bar Deadlifts
17 Wall Balls
400m Run
 
-Alternating full rounds of deadlifts and wall balls; both partners run each round-

Daily Links:

Josh Dempsey
Friday June 7, 2019

WOD

LI Strength:

Front Squat 3x5
Ring Row 3x10

LI Conditioning:

AMRAP 12 Minutes:
10 Hang Dumbbell Power Snatch
10 Ring Rows
10 Kettlebell Swings
10 Calorie Row

LII Strength:

Front Squat 5x5
Ring Row 3x10

LII Conditioning:

AMRAP 12 Minutes:
10 Dumbbell Power Snatch
10 Push Ups
10 Kettlebell Swings
10 Calorie Assault Bike

Sc: M - 40DB/24kg | F - 25DB/16kg
Rx: M - 50DB/28kg | F - 35DB/20kg

Daily Links:

Josh Dempsey
Wednesday June 5, 2019

WOD

LI Strength:

Sumo Deadlift 5x5
Box Jump x3

LI Conditioning:

5 Rounds:
4 Box Jumps
6 Alternating Sandbag Shoulders
8 Ball Slams
Hill Sprint

-Rest 1:00 between rounds-

LII Strength:

High Hang Power Clean x5
Box Jump x3

LII Conditioning:

5 Rounds:
10 2KB Cleans
5 Box Jump Overs, 24""/20""
5 Ball Slams, 35#/25#
Hill Sprint

-Rest 1:00 between rounds. Focus is load & effort, not time-

Rx: M - 20kg | F - 12kg
Rx+: M - 24kg | F - 16kg

Daily Links:

Josh Dempsey
Tuesday June 4, 2019

WOD

LI Conditioning:

Alternating EMOM 10 Minutes:
10 Dumbbell Push Press
10 Ring Rows

-Rest 2:00-

Alternating EMOM 10 Minutes:
14 Box Step Ups
75 Single Unders

LII Conditioning:

Alternating EMOM 10 Minutes:
1) 10 Barbell Push Press
2) 10 Pull Ups

-Rest 2:00-

Alternating EMOM 10 Minutes:
1) 14 Sandbag Box Step Ups, 60#/40#
2) 40 Double Unders

Sc: M - 95# | F - 65#
Rx: M - 115# | F - 75#
Rx+: M - 135# | F- 93#

Daily Links:

Josh Dempsey
Monday June 3, 2019

WOD

LI Strength:

Thruster 3x8
Ring Row 3x10

LI Conditioning:

For Time:
12 2KB Clean + Push Press
300m Run
12 2KB Front Squats
300m Run
12 2KB Thrusters
300m Run
15 Burpee Sprawl
300m Run

LII Strength:

Thruster x10
Ring Row 3x10

LII Conditioning:

For Time:
15 Overhead Squats
300m Run
20 T2B
300m Run
15 Thrusters
300m Run
20 Back Rack Lunges (total)
300m Run

Rx: M - 95# | F - 65#

Daily Links:

Josh Dempsey