6/10

Skill: 15 Minutes
Hang Power Clean
Find your 2 rep Max

WOD: time cap: 15 min
21 Power Cleans 155/105
20 Handstand Push Ups
15 Squat Cleans
20 HSPU
9 Squat Clean and Jerk
20 Handstand Push Up

6/4

A friendly reminder… By your own jump rope.

www.rpmfitness.com

More Progenex in the house by Thursday!

Skill: Back Squat
20 minutes
5-3-3-1-1-1-1

WOD:
4 min AMRAP
20 Front Rack lunges 115/75
20 pull-ups
20 Front Squats
20 toes to bar
20 Thrusters
20 Chest to bar pull-ups

Rest 2 minutes

8 min AMRAP of the above

 

6/3

Skill:
Deadlift+Clean Pull+Full Clean

WOD
16-12-8-4 Burpee
4-8-12-16 Clean(full or power) and Split Jerk 135/95

6/1

Today should be a great cardio and strength burn. Go hard and take short well timed rests… Then enjoy the rest of your weekend!

Wod:
50 yard walking lunge
50 push-ups
30 knees to elbow
50 box jumps, 24/20″
30 overhead squats 75/55
50 ab mat sit-ups
50 yard walking lunge
Run 400 m

5/30

Skill:
EMOM: 12 minutes
2 power snatches

20 min AMRAP
50 double unders
10 handstand push-ups
(Or 25 hand release push-ups)
20 deadlifts 135/94