June 12th - 17th, 2023
Monday JUNE 12, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
2 Inch worms with seal and down dog
8 air squats
8 PVC good mornings
8 hips down push ups
Then:
:30 banded wrist stretch each side
STRENGTH : Snatch Grip Deadlift to 5 reps. (“new” move)
METABOLIC CONDITIONING :
The Chief
Max rounds and reps. in 3 minutes of:
3 power cleans
6 push-ups
9 squats
♀ 95 lb ♂135 lb
Rest 1 minute. Repeat for a total of 5 cycles. Pick up where you left off last round.
TUESDAY JUNE 13, 2023
Warm up:
*Like last week new format!
2 Rounds
:30 single under jumps
8 bootstrappers
4/4 single arm DB high pulls moderate weight
4/4 single arm DB strict press moderate weight
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 3 rep. single dumbbell Clean & Jerk each side. (May 30)
METABOLIC CONDITIONING :
For 15 minutes:
Odd object carry “up the hill” On 0, 5 & 10
come back and do 10 Toes to Bar.
In the remaining time, complete as many reps as possible of:
Double-Unders (singles count as 1/4 rep.)
Score is total jump ropes
WEDNESDAY “Mash-Up” JUNE 14, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 strict press with empty barbell
10 hips down push ups
10 Romanian deadlift with empty barbell
10 arch/hollow swings
10 front squats with empty barbell
Then: Warm up to your clean and jerk weight
METABOLIC CONDITIONING :
AMRAP 10 minutes:
EMOM 1, then 2, then 3, then 4…Clean & Jerks, (50%) once you cannot keep climbing the ladder, continue until time.
AMRAP 10 minutes
50 Pull-ups
50 Sit-ups
50 Wall balls
if you complete the 150 reps - finish time in sit-ups.
AMRAP 10 minutes:
Calorie Row
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 15, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 Goblet squats
8 Banded presses
8 Banded good mornings
8 Glute bridges
Then:
1:00 couch stretch each leg
TEAM STRENGTH : 3 rep. Back Squat (to @ 80% of 1 RM) (June 2)
**Sorry it wasn't Train June 2nd, can add it now! Or establish the 3Rm today.
TEAM METABOLIC CONDITIONING :
15:00 AMRAP
Partner 1: 400m run - the other partner works through AMRAP until run is complete.
Partner 2: Works through AMRAP while other partner is running. Pick up where partner leaves off!
10 Push jerks @7/10 RPE
10 Deadlifts
10 Lateral burpee over bar
*Base the weight based on your push jerk RPE. Goal is to be able to complete the first few rounds unbroken but okay to split into two sets later. The deadlifts will likely feel easier (6/10 RPE) and able to do unbroken.
*Each partner can have their own weight.
*Score is the Total Rounds and Reps of the AMRAP that the partners completed together.
CASH OUT (Optional)
Tabata of Choice
Pick 4 moves and do them each 2x
Friday JUNE 16, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Sampson stretches
8 PVC pass throughs
8 Russian twists
8 Push ups
STRENGTH : 15 minutes to establish a 1 rep. dumbbell Bench Press (June 6)
METABOLIC CONDITIONING :
50-40-30-20-10 reps for time of:
Row calories
GHD, AbMat or blend of sit-ups
SATURDAY JUNE 17, 2023 8 - 10am
OPEN GYM