June 26th - July 1st, 2023
MONDAY JUNE 26, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
4/4 Single arm DB high pulls
4/4 Single arm DB presses
8 glute bridges
STRENGTH : Single arm Dumbbell Snatch. 3 reps each arm for quality. 15 minutes refer to May 19th
METABOLIC CONDITIONING :
Three 4-minute intervals of:
200 m Sled Pull (tires and straps)
Then, as many rounds as possible of:
14 KB Swings (American/overhead)
14 sit-ups
Rest 4 minutes between rounds.
TUESDAY JUNE 27, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
2 Inch worms with down dog and seal
8 Goblet squats with light KB
8 PVC snatch grip Romanian deadlift
8 push ups
STRENGTH : Snatch Grip Deadlift to 2 reps. (“new” move) (June 19th)
METABOLIC CONDITIONING :
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.
(scale is ball weight)
WEDNESDAY “Mash-Up” JUNE 28, 2023
Warm up!
2:00 row/bike/ski
1 Round
10 air squats
10 hips down push ups
10 boot strappers
10 arch/hollow swings
1 Round with empty barbell
10 Romanian DL
10 Hang muscle cleans
10 Strict press
10 Deadlifts
10 Power cleans
10 Push Press
Warm up clean and jerk
METABOLIC CONDITIONING :
3 Rounds. Working 8 minutes and resting 3 minutes. as far up the ladder as possible do:
1 Round of "Cindy"
1 Clean & Jerk, 60%
1 Round of "Cindy"
2 Clean & Jerks
1 Round of "Cindy"
3 Clean & Jerks
1 Round of "Cindy"
4 Clean & Jerks
1 Round of "Cindy"
5 Clean & Jerks
etc, etc, etc...
TEAM THURSDAY JUNE 29, 2023
Warm up!
2:00 run/row/ski
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
TEAM STRENGTH: 15 minutes to establish a team 3 rep. quality Thruster (refer to June 22nd)
TEAM METABOLIC CONDITIONING :
24:00 EMOM
Teams of 2-3 people
Rotate Stations every 2:00 minutes/1:30 work/:30 transition time.
Max effort on each movement, keep track of reps/calories
One partner works at a time, You-go-I-go
3 Rounds of:
Station 1) Max calories Ski erg
Station 2) Tire flips
Station 3) Rope climb or Rope pull to standing
Station 4) Max efforts burpee box get overs
*Record total reps for each movement
Cash out (Optional)
Tabata Hollow rocks/Arch rocks
Alternate each round
FRIDAY JUNE 30, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
4/4 World’s greatest stretch
8 Banded press
8 Sampson stretch
8 Banded pull aparts
STRENGTH : 15 minutes to establish a 1 rep. Strict Press (refer to June 20)
METABOLIC CONDITIONING :
3 Rounds for time of:
15 D.B. Push Press, 60% 1RM
30 hammer strikes
15/10 Calories, Air Bike
SATURDAY JULY 1, 2023
OPEN GYM 0800 - 1000