June 19th - 24th, 2023
MONDAY JUNE 19, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
8 PVC pass throughs
8 air squats
8 PVC snatch grip Romanian deadlift
8 push ups
Then: :30 Scorpion stretch each arm at 45 degree angle (like in an overhead squat!)
STRENGTH : Snatch Grip Deadlift to 3 reps. (“new” move) (June 12)
METABOLIC CONDITIONING :
"Ingrid"
10 rounds for time:
3 Power Snatches, 135/95
3 Bar-over Burpees
TUESDAY JUNE 20, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 boot strappers
8 strict press empty barbell
8 Romanian deadlifts empty barbell
8 front squats empty barbell
Then: 1:00 quadruped wrist stretch
STRENGTH : 15 minutes to establish a 2 rep. Strict Press (refer to June 1)
METABOLIC CONDITIONING :
"Jorge"
For time:
30 GHD sit-ups
15 Squat Cleans, 50%
24 GHD sit-ups
12 Squat Cleans
18 GHD sit-ups
9 Squat Cleans
12 GHD sit-ups
6 Squat Cleans
6 GHD sit-ups
3 Squat Cleans
or AbMat or blended sit-ups
WEDNESDAY “Mash-Up” JUNE 21, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 boot strappers
10 PVC Pass through
10 Alternating box step ups
10 Scapular pull ups
10 Narrow stance air squats
Then: Practice hammer strikes!
METABOLIC CONDITIONING :
For time:
AMRAP 8 minutes or : 18-15-12-9 reps for time of:
Pull-Ups or Ring Rows or hybrid
AirBike Cals.
AMRAP 8 minutes of:
100m Farmer's Carry, 50's/35's
20 Box Jumps, 24"/20"
12 Hammer Strikes on tire
AMRAP 8 minutes of:
500m row
10 Candlestick Roll-Ups with weight plate
20 Russian Twists with same weight plate
*Rest 3 minutes between workouts.
TEAM THURSDAY JUNE 22, 2023
Warm up!
2:00 Run/bike/row
2 Rounds
8 air squats
8 banded presses
8 hips down push ups
8 glute bridges
TEAM STRENGTH: 15 minutes to establish a team 5 rep. quality Thruster (refer to June 5)
TEAM METABOLIC CONDITIONING :
For Time:
27-21-15-9
Synchro thrusters @50-60% of 5 Rm
Synchro bar over burpees – chest at ground together
-Use separate bars for thrusters, use one bar for burpees.
-Cannot start burpee until both partners have chest on the ground.
Cash Out (Optional)
Accumulate 50 Dead bugs
Friday JUNE 23, 2023
Warm up!
2 Rounds for quality
4/4 World’s greatest stretch
8 hips down push ups
8 Sampson stretch
8 Arch/hollows
STRENGTH : 15 minutes to establish a 5 rep. Bench Press
METABOLIC CONDITIONING :
In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups (scale is ring, bar or box dips)
♀ 20-in box ♂ 24-in box
SATURDAY JUNE 24, 2023 8 - 10am
OPEN GYM