June 5th - 10th, 2023
MONDAY JUNE 5, 2023
Warm up!
*A little different today!
2 Rounds
:30 single under jumps
8 air squats
8 banded presses
8 scapular pull ups – slow!
2 Rounds
:30 double under attempts or single unders
8 barbell front squats
8 barbell strict press
2-4 strict pull ups
Then: 2 x :30 calf stretch each side
STRENGTH: Establish a 1 rep. quality Thruster
METABOLIC CONDITIONING :
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, 15-ft. (scale rope pulls to standing)
20 single-leg squats, alternating
40 double-unders
TUESDAY JUNE 6, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4 Inch worms with seal and down dog
8 Samson stretches
8 hips down push ups
8 arch/hollow swings
STRENGTH : 15 minutes to establish a 2 rep. dumbbell Bench Press (May 25)
METABOLIC CONDITIONING :
4 rounds for time of:
15 pull-ups
Run 200 meters
15 box jump-overs* (scale standard jump-overs)
Run 200 meters
*For the box jump-overs, jump completely over the box.
CASH OUT (Optional)
6:00 EMOM
1) :30-:45 hollow rocks
2) :30-:45 forearm plank hold
3) :30-:45 Russian twists
WEDNESDAY “Mash-Up” JUNE 7, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 bootstrappers
10 banded good mornings
10 banded presses
10 arch/hollow swings
Then with empty barbell:
10 Deadlifts
10 Power Cleans
10 Front squats
10 Strict press
Then warm up to working weight power clean and thruster
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
9 Power Clean, 60% of Monday’s thruster
9 Thruster
AMRAP 8 minutes (or time):
1000m Row
40 Toes-to-bar
750m Row
30 Toes to Bar
500m Row
20 Toes to Bar
AMRAP 8 minutes of:
25m Handstand Walk (bear crawl)
5 Deadlifts, 75%
*Rest 4 minutes between workouts.
TEAM THURSDAY JUNE 8, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 air squats
4/4 single arm DB high pulls
4/4 single arm DB strict press
8 arch/hollow swings
TEAM STRENGTH : single arm Dumbbell Snatch. 2 rep. alt. for quality in 15 minutes. 1R-1L-1R-1L
TEAM METABOLIC CONDITIONING :
10:00 AMRAP
10 Tag team 50ft shuttle runs - One partner goes down and back, tag hands, next partner down and back until 10 completed.
10 Synchro DB Clean - Hips open in front rack position
10 Synchro Pull ups/Ring Rows - chin over bar at the same time. Chose the option you can control!
Rest 5:00
10:00 AMRAP
10 Calories on bike - one partner completes alternating rounds
10 Synchro DB Push Press - Arms locked out overhead
10 High plank high fives! - Face each other, clap opposite hands!
*2 or 3 partners - shadow on shuttle run
*Go at a steady pace that allows for synchro movements.
*Record Rounds and Reps for each segment
CASH OUT (Optional)
Tabata V-ups/Tuck ups
FRIDAY JUNE 9, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC good mornings
8 Russian twists with light weight
8 Glute bridges
STRENGTH : Double Dumbbell Deadlift to 1 RM
METABOLIC CONDITIONING :
50-40-30-20-10 reps for time of:
Bike calories
GHD, AbMat or blended sit-ups
SATURDAY JUNE 10, 2023 8 - 10am
OPEN GYM