WODS 6/15/26

Monday 6/15

"STRENGTH"

In 15 minutes:

3 Sets:

10 DB/KB Bent Over Row/Arm

REST 1:00

10 Single Arm DB Bench Press/Arm

REST 1:00

"CONDITIONING"

For Time:

15-12-9-6-3

Power Cleans (135/95)

Bar Facing Burpees

Tuesday 6/16

"STRENGTH"

3 Sets:

12 Single Leg DB/KB Box Step Ups (Box Height Above Knee)

Rest 1:00 between legs

"CONDITIONING"

Benchmark: Nate

Performance:

AMRAP 20 minutes

2 Ring Muscle Ups

4 HSPU

8 KBS (70/53)

Wednesday 6/17

"STRENGTH"

Every 2:00 x 5 Sets:

5 Hang Power Cleans + 1 Jerk

"CONDITIONING"

AMRAP 24 minutes

Teams of 2. Trade as Needed.

10 Deadlifts (225/155)

20 Calorie Row

30 Toes to Bar

20 Calorie Bike

10 Burpee Pull-ups

Thursday 6/18

"CONDITIONING"

5 Rounds for Time:

500m Row

30 Box Jumps (24/20)

30 Wall Balls (20/14)

(Time Cap: 30:00)

"FINISHER"

Coach's Choice

Friday 6/19

"STRENGTH"

Every 2:00 x 5 Sets:

3 Front Squats @ 30X1

"CONDITIONING"

5 Rounds for Time:

25 Push Press (75/55)

50 Double Unders

(Time Cap: 13:00)

Saturday 6/20

"CONDITIONING"

Teams of 2. Trade Reps as Needed.

AMRAP 20 minutes:

40 Plate Box Step Overs (24/20)

40 Push-ups

40 Walking Lunge Steps

40 Pull-ups

REST 3:00

For Time:

1-Mile Run