Training June 10th -16th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Front Squat Cycle Week 2 of 7

Warmup Sets

E1.5MOM for 5 Rounds

6 Front Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

6 Front Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.


3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.


Skill Work on Handstand Walking


In 7 minutes complete as much of J.T. as possible


Handstand Pushups

Ring Dips


Rx+: Use the high rings

-Rest Exactly 1 Minute, then-

“7 Minutes of Mary”


5 Handstand Pushups

10 Pistols

15 Pullups

*Scored by total reps. If you complete J.T. within 7 minutes, you receive a 30 rep bonus added to your total score, and you may rest until Mary begins.


Individually, for time:

400m Run

25 V-Ups

30 Wall Ball Shots @ 20/14#

50 Kettlebell Swings @ 70/53#

30 Wall Ball Shots

25 V-Ups

400m Run

Time Cap: 20 min


For Completion:

Partner 800m Fireman’s Carry. Switch partners as desired until you complete 800m.

V-Up Demo


Thursday Skill Day


1st min: 1 Power Clean + 3 Squats

2nd min: 1 Legless Rope Climb

3rd min: 1 Single Arm Dumbbell Clean and Jerk

4th min: 30s ME Triple Unders

*Build to a max for the day in each movement. If you have tried to increase your load and have failed, complete the EMOM using the heaviest load you can still successfully move.




5 Deadlifts @ 275/185#

13 Pushups

9 Box Jumps @ 24/20”

*Today’s hero workout will be done outside. Eat and hydrate properly. Bring any gear you may need.

Extra Credit: 3 sets x8 reps Bulgarian Split Squats (each leg) @ 70/53#


Find a 1RM Bear Complex

Bear Complex is: Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press



1 Bear Complex at 70% of above

150m Run

2 Bear Complexes

150m Run

3 Bear Complexes

150m Run

*Add one additional Bear Complex every round until 15 minutes have elapsed. Scored by total number of Bear Complexes.