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Monday – July 1

5 Rounds

15 Sumo Deadlift High Pulls (105/70)

15 Shoulder to Overhead (105/70)

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This may not look like a lot, but 15 reps per movement, per round is going to add up if you don’t pace this properly at the start. Intensity should be high, but your grip and shoulders will get fatigued quickly. Make sure your first rep looks no different than your last!

Saturday – June 29

In Teams of 2 (1 working / 1 resting)

“Crossfit Open 14.1”

AMRAP 10

30 Double Unders

15 Snatches (75/55)

*Ideally done in I go, you go format, but not required

2 Minute rest, then

4 Minute Cal Row

2 Minute rest, then

“Crossfit Open 16.3”

AMRAP 7

10 Power Snatches (75/55)

3 Bar Muscle Ups (Scale = 3 Chest to Bar Pull Ups)

*Ideally done in I go, you go format, but not required

2 Minute Rest, then

4 Minute Cal Row

*Record AMRAP / Cals / AMRAP / Cals

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An engine workout combined with some of the skills we continue to work on. Scale to the point where you are confident you can maintain intensity and quick paces!

Friday – June 28

6 Rounds

12 KB Swings (53/35)

12 Push Ups

3 Minute Rest, then

6 Rounds

12 Alternating Front Rack Lunges (135/95)

12 Sit Ups

*27 Minute Cap

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These movements will run in to each other when it comes to intra-couplet workouts. Be mindful of what is getting fatigued and over-emphasize the quality movement especially when you get to those lunges, the most challenging part of this workout!

Thursday – June 27

Part 1:

15 Minutes to work up to heavy:

1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

Part 2:

For Time:

30 DB Step Ups (1 DB – choose weight)

30 Strict Handstand Push Ups

30 DB Step Ups (1 DB – choose weight)

*10 Minute Cap

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Hitting 80+% is the attainable goal for Part 1 and if you’re feeling it, maybe even 90+%. Part 2 will not be a fast workout, but don’t be afraid to keep it difficult when you get to the HSPU. Singles are fine, don’t obsess over speed if it is a tough movement for you.

Wednesday – June 26

For Time:

400 M Run

10 Burpees

15 Toes to Bar

10 Burpees

400 M Run

10 Burpees

15 Pull Ups

10 Burpees

400 M Run

10 Burpees

5 Muscle Ups

10 Burpees

200 M Run

5 Burpees

15 Toes to Bar

5 Burpees

200 M Run

5 Burpees

15 Pull Ups

5 Burpees

200 M Run

5 Burpees

5 Muscle Ups

5 Burpees

*30 Minute Cap

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A lot of running and a lot of hip flexion combined with the arm fatigue is sure to make this “harder than it looks”. Put your head down and work!

Tuesday – June 25

AMRAP 20

40 Double Unders

20 Wall Balls

10 Power Cleans (135/95)

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A triplet for 20 minutes that will challenge you from head to toe. This is the kind of workout where you will see why we over emphasize the small details within each movement. Hand motion on the rope, elbow position on the wall balls, quick elbows on the clean. Pay attention !

Monday – June 24

Part 1:

3 Sets (not for time)

10 Bulgarian Split Squats

2 Rope Climbs (Strict Pull Up + Knee Raise 4x scale)

30 Second Max Effort Row

1 Minute Rest

Part 2:

3 Sets

3 Front Squats + 1 Jerk

60-70% of 1 RM Clean and Jerk

3 Sets

2 Front Squats + 1 Jerk

70-80% of 1 RM Clean and Jerk

3 Sets

1 Front Squat + 1 Jerk

80+% of 1 RM Clean and Jerk

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Strength day to start off the week! Part 2 is ideally similar weights and approaches, if not slightly heavier, than the clean + jerk work you did on Friday. Rest as needed, keep getting stronger!

Saturday – June 22

In Teams of 2 (1 working / 1 resting)

8 Rounds

10 Deadlifts (135/95)

20 Push Ups

then

800/600 M Row

50 Burpees

then

8 Rounds

10 Back Squats (135/95)

20 KB Swings (53/35)

then

800/600 M Row

50 Burpees

*35 Minute Cap

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Have a plan to keep things moving on the light but sneaky-hard barbell. Intensity should be pretty high the entire workout here…pick weights that are LIGHT for 1 set…I promise it will feel heavier once you get to those squats!

Friday – June 21

Part 1:

Alternating EMOM 10

Odd: 30 Seconds Toes to Bar

Even: 30 Seconds Jumping Lunges

*Not recording

Part 2:

2 Sets

3 Power Cleans (singles)

rest 10-15 seconds

*60-70%

1 Squat Clean and Jerk

2 Sets

2 Power Cleans

Rest 10-15 seconds

1 Squat Clean and Jerk

70-80%

2 Sets

1 Power Clean

Rest 10-15 Seconds

1 Squat Clean and Jerk

80-90%

4 Sets

1 Squat Clean and Jerk

90+%

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Use part 1 to work on a skill and continue to improve your single leg stability and explosion, but don’t sell out. Keep some in the tank for the lifting which will be on your clock…take as much rest as you want between sets.