June 23rd, 10am – Skills Clinic with Coach Jess
We have another skills clinic on the calendar. We will be spending time working on our kipping to improve your pull-ups, chest-to-bar pull-ups, and butterfly pull-ups.
June 29th – Civil War!
Still accepting registration! You may have missed the t-shirt deadline, but we can still get you in on the competition. Teams will be announced beginning of this week. Get all the info and register here.
MONDAY, JUN 17
2019 Nutrition Challenge Benchmark WOD Re-test
3 rounds, 4 min work / 3 min rest:
20 DB thrusters (2 x 40/25)
Max burpees in time remaining
Score is total number of burpees completed (also record number of burpees each round).
Scale the run to 300m if you don’t think you can complete it in less than 2:30. For the DB thrusters, the goal is to complete them in two sets or less, so scale the weight accordingly.
When repeating this workout, make sure perform it exactly the same (same run, DB weight, etc.)
Tabata hollow rocks or dead bugs
4 rounds, 20 sec work / 10 sec rest
TUESDAY, JUN 18
Split jerk 1RM
From rack. If you are ready for it, attempt a 1RM. If not, take today to hone that technique, building to something challenging.
Beginners may build to a heavy set of 3 push press.
6 power cleans (115/75)
4 push press (115/75)
Choose a weight you can go unbroken on, 6 power cleans straight into 4 push press.
WEDNESDAY, JUN 19
Front squat 1 RM
Build to heavy front squat single. If that means PR time, have at it.
Beginners may work up to a challenging set of three, performing back squat if needed.
70m sandbag carry (150/100)
15 Russian KB swings (70/53)
Sandbag carry method is the athlete’s choice (i.e. on shoulder, bearhug)
THURSDAY, JUN 20
30/24 cal row
30 air squats
5 ring muscle-ups
30/24 cal row
20 pistols, alt leg
EMOM 10, 30 sec work / 30 sec rest:
Min 1 – push-ups
Min 2 – ring rows
Want to make it harder? Do ring push-ups and elevated ring rows. This is not scored, only for your own benefit so do your best full ROM push-ups.
FRIDAY, JUN 21
Min 1 – 3 deadlift @ 75% of 1RM
Min 2 – 50 double unders (or 40 sec cap)
Min 3 – 20/15 cal bike*
Min 4 – rest
*Since there is a rest period after the biking, take it all the way to the end of the minute if needed
Record number of rounds completed Rx, and note deadlift weight.
Allow 8-10 minute to build up to deadlift working weight prior to starting EMOM. Stagger start time as needed to allow everyone to bike. Complete the workout in the order shown.