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6/13-6/19/16

Class: 5:30, 6:30, 8:30 (MWF), 12:30, 4:30, 5:30, 6:30

6/13/16

Strength:

1. EMOM 5:

PS + OHS + HPS + OHS

-Perform the same weight across at 80% of the heaviest set performed last week.

-5 minutes to ramp

2. 3 x 5 Snatch DL @ 80% 1RM full snatch (NOT DL)

-10 minutes to ramp and complete

Conditioning:

3. FT:

80 HBBS (155/105)* / (95/65)*

*Every time the bar is placed back on the rack complete 2RO: 5 Pull Ups, 10 V-ups, 15 Grasshoppers.

-15 minutes to complete

HAPPY BIRTHDAY BURPEE DAY JB!

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6/14/16

Teams of 2:

1. FT: Partner Row

Row for max distance in 8:00

-Score: meters

-we will run heats of this so everyone gets to row

~2min rest~

2. 4 RFO, 1PAT, ME:

1 minute max BJ (24/20)

1 minute max partner med ball sit ups

1 minute max push ups

1 minute max 10m sprints

1 minute max KBS

1 minute rest

-Switch as needed.

-Score is TOTAL completed reps

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6/15/16

Strength:

1. EMOM 5:

PC + FS + HPC + PJ

-Perform the same weight across at 80% of the heaviest set performed last week.

-5 minutes to ramp

2. 3 x 5 RDL @ 80% 1RM full clean (NOT DL)

-10 minutes to ramp and complete

Conditioning:

3. E2MOM 20:

10 FS (125/85)

10 Bar Facing Burpees

-If you complete the work within the 2 minutes: rest until the next 2 minute round begins. IF you are unable to complete your work within 2min, complete your current round and rest until the next interval.

-Focus: high intensity intervals! Not an AMRAP.

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6/16/16

Strength:

1. 7 x 3 Pause OHS, 3s / 7 x 4 Pause FS, 3s

-Ascending in weight across all sets

-Last 4 sets should feel “Heavy”

-20 minutes to ramp and complete

Conditioning:

2. FT:

5-4-3-2-1

PC @ 85% 1 RM

100-80-60-40-20-10

Double unders/ Single unders(double the reps)

-12 minute cap

-PC shouldn’t be light. 85% should be difficult to string them together.

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6/17/16

1. Kipping workshop

-Kipping for pull ups, T2B, MU, BMU, Ring Dips!

-Choose 1-2 of the above mentioned and work on that. Watch a few technique videos before you come in!

-12 minutes

2. “31 Heroes”

With a partner:

AMRAP 31:

8 Thrusters (155/105)/(105/75)

6 Rope Climbs / 30 STRICT Ring Rows

11 BJ (30/24)/(24/20)

*While partner 1 is working partner 2 will run 400m with a sandbag (45/25) or a med ball (20). When Partner 2 returns, partners will switch and partner 1 will run and partner 2 will begin where partner 1 left off.

-Score is TOTAL reps

31-heroes

6/18/16

Open Gym 8:00-10:00am: Use this time to make up a workout you missed, create your own, perform skill work or extra mobility!

Team WOD @ 9am

We run this just like a normal class with mobility and a warmup. It is FUN!

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6/19/16

Happy Father’s Day to all of the men who take on raising children and supporting their family! We hope you enjoy this day of recognition but know that your family and friends see your dedication and encouragement every day!

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