210606 - Week Preview

MONDAY
(GOAL = 4 Rounds)
We will be working though building in weight on this fun complex! Then utilizing the warmth of our legs to power through tons of hang squat cleans!

STRENGTH
Every 90 seconds for 9 rounds
”Rogue Bella Complex”
Clean
Shoulder to Overhead
Front Squat
Shoulder to Overhead

WOD
AMRAP 8:
8 Hang Squat Cleans 95/65
26 Ab Mat Sit Ups

TUESDAY
(GOAL = Under 15 minutes / CAP @ 20)
Working on strict strength AND bar MU today! Don’t be afraid of the Bar Muscle Ups! The scaling option is fun and very doable!

STRENGTH
Strict Pull Up
EMOM

WOD
FOR TIME
6 Rounds
30 Double Unders
15 KB Swings
3 Bar MU

WEDNESDAY
(GOAL = NO SCORE! Get some cardio!)
CARDIO BABY! Let’s burn some serious calories today and get faster! Next week we’re going to test our 1k row time so we can see some improvement when we retest at the end of summer!
Running AND Rowing Intervals
100m
200m
400m
800m
(1 minute of rest b/w each set)

THURSDAY
(GOAL = Under 20 minutes)
Working on snatch form and lots of shoulder mobility for those overhead squats!
FOR TIME
20-15-10
Power Snatch 75/55
Wallballs
(5 Lateral Burpees b/w each set)
Then…
20-15-10
Overhead Squats 75/55
Wallballs
(5 Lateral Burpees b/w each set)

FRIDAY
(GOAL = More than 3 Rounds)
This Hero workout is dedicated to Chief Warrant Officer Charles Nord, Sergeant Kort Plantenberg and Chief Warrant Officer James Rogers, all of the Minnesota National Guard, who paid the ultimate price on December 5, 2019, when their helicopter crashed during a routine flight over Minnesota.

At the time of the crash, air traffic control lost contact with the UH-60 Black Hawk. It was discovered two hours later crashed in a farmer’s field.

Hero WOD - “Minnesota 3”
AMRAP 24:
12 HSPU
19 Chest to Bar
30 Reverse Lunges
28 Deadlifts 155/105
28 DB Push Press 50/35