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FRIDAY 6.30.17

METCON: MAINSITE WOD 6.24.17 45:00 AMRAP 800M RUN 10 DEADLIFTS (315#/225#0 800M RUN 50 SITUPS

THURSDAY 6.29.17

METCON: MAINSITE WOD 6.22.17 15 CALORIE ROW 12 POWER SNATCHES (95#/65#) 9 BURPEES X3

TUESDAY 6.27.17

MAINSITE WOD 6.20.17 METCON: TABATA SQUATS HOLDING A 45#/25# PLATE (:20 ON / :10 OFF X8) STRENGTH: WEIGHTED RING DIPS 3-3-3-3

MONDAY 6.26.17

METCON: MAINSITE WOD 6.18.17 30 KETTLEBELL SWINGS (55#/35#( 20 TRIPLE UNDERS 400M RUN X3

FRIDAY 6.23.17

METCON: MAINSITE WOD 6.16.17 "SCOTTY" 11:00 AMRAP 5 DEADLIFTS (315#/225#) 18 WALL BALLS (20#/14#) 17 OVER-THE-BAR BURPEES

THURSDAY 6.22.17

METCON: MAINSITE WOD 6.14.17 1:00 DOUBLE UNDERS 1:00 DUMBBELL SNATCHES (50#/35#) 2:00 DOUBLE UNDERS 2:00 DUMBBELL SNATCHES 3:00 DOUBLE UNDERS 3:00 DUMBBELL SNATCHES

WEDNESDAY 6.21.17

SKILL TESTS: MAINSITE WOD 6.13.17 5 ATTEMPTS AT EACH OF THE FOLLOWING: - BROAD JUMP 50FT IN AS FEW JUMPS AS POSSIBLE - 3 PULL UPS AS SLOW AS POSSIBLE - MAX EFFORT FREESTANDING HANDSTAND PUSH UPS

TUESDAY 6.20.17

METCON: MAINSITE WOD 6.12.17 30 PUSH UPS 20 FRONT SQUATS (115#/75#) 20 PUSH PRESS (115#/75#) 30 GHD SIT UPS X4

MONDAY 6.19.17

METCON: MAINSITE WOD 6.10.17 1:00 BOX JUMPS (24"/20') 1:00 WALL BALLS (20#/14#) 1:00 CALORIE ROW 1:00 REST X5

FRIDAY 6.16.17

STRENGTH: MAINSITE WOD 6.9.17 BACK SQUAT 5-5-5-5-5 SKILL INTERFERENCE: ALTERNATING EMOM FOR 12:00 BAR MUSCLE UPS (ATHLETE CHOOSES REPS) 50' OVERHEAD WALKING LUNGE (50#/35#)

THURSDAY 6.15.17

METCON: MAINSITE WOD 6.8.17 1:00 AMRAP 3 THRUSTERS (185#/125#) 60 YARD SHUTTLE RUN (5 YARDS - 10 YARDS - 15 YARDS) MAX CHEST-2-BAR PULL UPS REST 2:00 X10

WEDNESDAY 6.14.17

OLY: MAINSITE WOD 6.6.17 CLEAN & JERK 5-5-3-3-3-1-1-1-1 MT: 15 BURPEE BOX JUMP OVERS (24"/20") 30 DUMBBELL SNATCHES (50#/35#)

TUESDAY 6.13.17

METCON: MAINSITE WOD 6.5.17 21-15-9 DUMBBELL HANG SQUAT CLEAN (50#/35#) HANDSTAND PUSH UPS

MONDAY 6.12.17

METCON: MAINSITE WOD 6.4.17 1:00 SUMO DEADLIFT HIGH PULL (75#/55#) 1:00 PUSH PRESS (75#/55#) 1:00 CALORIE ROW 1:00 REST X5

FRIDAY 6.9.17

PREP SESSION: BURGENER WARM-UP METCON: "NANCY" 400M RUN 15 OVERHEAD SQUATS (95#/65#) X5 STRENGTH: BACK SQUAT / SHOULDER PRESS 4 SUPERSETS OF: 8 BACK SQUATS @ 60% OF 1RM 8 SHOULDER PRESS @ 40% OF CLEAN & JERK MAX

THURSDAY 6.8.17

PREP SESSION: SINGLE-LEG/PISTOL STRENGTH NOVICE = DRILLS AND SKILLS WITH COACH PROFICIENT = 5 SETS OF 10 ALTERNATING REPS ADVANCED = 5 SETS OF 20 ALTERNATING REPS METCON: WITH AN 18:00 CLOCK: 12:00 AMRAP 7 TOES-2-BAR 9 BOX JUMPS (24"/20") 12 KETTLEBELL SWINGS (55#/35#) USE REMAINING 6:00 TO FIND 1RM SNATCH *SCORE = AMRAP REPS + SNATCH LOAD

WEDNESDAY 6.7.17

PREP SESSION: OVERHEAD SQUAT TABATA OVERHEAD SQUAT WITH PVC PIPE (:20 "ON" / :10 "OFF" X8) WORK CAPACITY: BUTCHER PUSH 2 LAPS EVERY 6:00 (DOWN, BACK, DOWN, BACK) X3 *ATHLETE SELECTS LOAD MT: 15 BAR FACING BURPEES 30 THRUSTERS (95#/65#)

TUESDAY 6.6.17

PREP SESSION: JUMP ROPE 12:00 NOVICE = DRILL/INSTRUCTION WITH COACH PROFICIENT = EMOM OF CHOSEN NUMBER OF DOUBLE UNDERS ADVANCED = EMOM OF CHOSEN NUMBER OF TRIPLE UNDERS METCON: 15 CHEST-2-BAR PULL UPS 50FT DUMBBELL OVERHEAD WALKING LUNGE (50#/35#) X3 STRENGTH: DEADLIFT 5X5 *ATHLETE SELECTS LOAD

MONDAY 6.5.17

PREP SESSION: KIP RHYTHM TO PULL UP PROGRESSION 12:00 METCON: 100 CALORIE ROW 75 WALL BALLS (20#/14#) 50 HANG CLEANS (135#/95#) 25 HANDSTAND PUSH UPS

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