Day 1- Monday 250616
A. For time
75 calories apparatus of choice
Rest to 10:00 then B
B. EMOM 6:00
2: beat swing, beat swing, peak pull
Rest 4:00 then C
C. Deka Atlas Training
AMRAP 10:00
20 Thrusters Peak: 95/65 Foundations: 65/45
20 Burpees over the barbell
20 DB g2oh Peak: 50/35 Foundations: 35/20
Day 2- Tuesday 250617
A. EMOM 8:00
1-3 rope climbs
15 deadlifts 155/115
Rest 2:00 then B
B. EMOM 8:00
10 ghd
10 plate push-ups
Rest 3:00 then C
C. For Time, athletes choice, barbells nte 95/65 wall balls 20#/10’, 14#/9’
Option 1: Straight through
45 wall balls
45 power snatches
Option 2: 3 rounds
15 wall balls
15 snatches
Option 3: 21-15-9
Wall Balls
Power snatches
Day 3- Wednesday 250618
A1. 3 box dips at 11×3 tempo, rest TOM then A2
A2. 6 front rack lunges from the rack, rest to 3:00 then back to A1 x 5
Rest an additional 2:00 then B-C on a continually running clock
B. AMRAP 3:00
Max bjsd nte 30”
Rest 3:00 then C
C. For Time
50 t2b
Day 4- Thursday 250619
A. For Time
10x 250m row/ski, 1:00 rest between
200m run, 500m bike
B. Yoga for Athletes
Day 5- Friday 250620
A. For Time 35:00 cap
Buy in
400m weighted run (vest, medball, sandbag…)
Then:
AMRAP to 20:00 on the clock
6 c2b pull-ups
19 dual db hang squat cleans 35/25
11 ring push-ups
63 double unders/ singles
@ 20:00
65 calories for time
Juneteenth Inspired WOD
6- June
19- 19th (freedom day)
11- 1/1 (date of the emancipation proclamation)
63- 1863 (year of the emancipation proclamation)
65- 1865 (year of Juneteenth)
Day 6- Saturday 250621
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250622
Shed Closed
