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Saturday – June 30

In Teams of 2 (1 working/1resting)

From 0:00 – 7:00

Station 1: Deadlift Hold (185/125)

Station 2:  Max Meter Row

From 10:00 – 17:00 

Station 1: Plate OH Hold (45/25)

Station 2: Max Rep Alternating DB Snatch

From 20:00 – 27:00

Station 1: Hang from Pull Up Bar OR Plank Hold

Station 2: Max Rep Power Cleans (135/85)

Friday – June 29

5 Rounds

12 Burpees over Bar

10 Chest to Bar Pull Ups

8 Front Squats (165/115)

6 Handstand Push Ups

400 M Run

*30 Minute Cap

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Make the barbell doable but challenging to remain unbroken throughout the entire workout.  Pick a movement or 2 to really attack, then try to stay on cruise control on the others.  

Thursday – June 28

EMOM 10

3 Deadlifts 

3 Hang Cleans 

3 Shoulder to Overhead

right in to

EMOM 10

2 Deadlifts 

2 Hang Cleans 

2 Shoulder to Overhead 

*Record lightest-heaviest

*Cleans can be power and/or squat (there are front squats in tomorrow's WOD)

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Instead of starting light and ending heavy, try to approach this as a capacity test at 65-70% of your 1 rep max clean and jerk.  Try sticking with one semi-heavy weight for the entire workout and find out what happens to the same weight as you get more fatigued.  There is some relief at the 10 minute mark where the volume goes down 33%.  

Wednesday – June 27

Part 1:

3 Rounds

20 Push Ups

40 Double Unders

in to

3 Rounds

30 Sit Ups

30 Double Unders

in to

3 Rounds

40 Lunges 

20 Double Unders

*24 Minute Cap

Part 2:

4 Sets

:20 on / :20 off

Plank Hold

Hollow Rocks

Superman

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A lot of back and forth with your jump rope will test your patience and consistency.  Double under are about rhythm and consistency, don't try to think your way through it.  Otherwise these bodyweight movements are essential to you progress as an athlete.  They are your base and if you do not respect the range of motion and/or quality of movement, it will show up elsewhere.  Take pride in how well you move.

Tuesday – June 26

Part 1:

40 Burpee Box Jump Overs (24/20)

*Every odd minute: 10 Wall Balls

*Every even minute: 10 KB Swings (53/35)

Part 2:

3 x 3

Pause Front Squats (3 second Pause)

3 x 3 

Pause Front Squats (1 second Pause)

5 x 1 

Front Squat

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Olympic Lifting (815pm)

A) Power snatch + 2 hang power snatch

B) Overhead Squat 5 x 3 @ 50X1

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Part 1 might take longer than you think, so don't go out too hot.  Stay under control as our heart rate spikes and legs start to lose some juice.  Repeat of front squats from last week, try to match the same numbers under fatigue or even try to build off them.  

Monday June 25

For Time: 

2 Rounds 

200 M Run 

30 DB Hang Clean and Jerks (5 R/5 L x 3) 

200 M Run 

30 Alternating DB Snatch 

200 M Run 

20 Pull Ups 

200 M Run 

20 Toes to Bar 

Saturday – June 23

In Teams of 2 (1 working/1 resting)

10-20-30-40-50

Double Unders 

Sumo Deadlift High Pulls (95/65)

right in to

5-10-15-20-25

Cal Row

Front Squats (95/65)

right in to

3-6-9-12-15

Syncrho Bar Facing Burpees

*200 M Run together after each set

*30 Minute Cap

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*Divide reps as evenly as possible today, always have someone moving.  The weights and movements are designed to be light and simple, so there shouldn’t be much “thinking” going on.

Friday – June 22

For Time:

2 Rounds

500 M Run

12 Clean and Jerks (135/85)

6 Muscle Ups

right in to

2 Rounds

200 M Run

12 Clean and Jerks (185/125)

6 Muscle Ups

*30 Minute Cap

*Scale for MU = 12 Pulll Ups AND 12 Push Ups

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*How will your approach change with the heavier weight on the barbell?  Fast singles or touch and go sets?  Think about your strengths and weaknesses before you choose..  Today is NOT a good day to work on muscle ups – if you struggle there, scale appropriately.

Friday – June 21

Part 1:

3 x 3

Pause Front Squats (3 second pause at bottom)

40-50%

3 x 3

Pause Front Squats (1 second pause at bottom)

50-60%

5 x 1

Front Squat

*Work up to heavy single

Part 2:

For Time:

25 Wall Balls (20/14)

25 Box Jumps (24/20)

25 Burpees

25 Box Jumps (24/20)

25 Wall Balls (20/14)

*12 Minute Cap

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*Lots of squatting today – prime your bodies properly!  You should not be able to achieve a high percentage of max on these pause front squats.  Part 2 is a sprint – run to transitions and get that 125 reps done as quickly as possible

Wednesday – June 20

5 Rounds 

1 Minute Stations / 20 Seconds Rest (Transition)

Rope Climbs

Alternating DB Snatch (choose weight)

Sit Ups

Cal Row

REST

*Record total reps of each movement individually

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*3 out of 4 movements are “simple” here – do them at max effort.  Rope climbs should NOT be rushed.  Do them properly on the way up AND the way down.  Find out what works for you for foot placement, build your capacity for this skill the right way.