WOD - Class Programming
Tuesday, July 2
“Choose to be optimistic. It feels better.” – Dalai Lama
Warm-up
3-4 Rounds, not for time, of:
20-30 jumping jacks
8 walking lunge steps
8 light kettlebell Russian swings
10 cals on the air bike (or 10 cals on the rower or 100 m run); try to increase the effort each set.
45 seconds of rest
Strength
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
For quality:
Sandbag Bear Hug Hold, pick load, 5 mins
Athlete Instructions
Sandbag / D-ball
Accumulate 3-5 mins.
Metcon
For time:
50/35 Air Bike Calories
-- Rest 3 mins --
40/30 Air Bike Calories
-- Rest 3 mins --
30/20 Air Bike Calories
-- Rest 3 mins --
20/15 Air Bike Calories
-- Rest 3 mins --
10/7 Air Bike Calories
Strength B/ Accessory
Single Leg Dumbbell Deadlift 4x12
Athlete Instructions
3-4 sets of 8-12 reps.
Cool Down
Hold 1-2 minutes.
Monday, July 1
“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.” – Mary Lou Retton
Warm-up
2-3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of banded steps forward and backward
10 Squats (Squat Therapy style) (see video below)
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5-7 Thrusters, empty barbell
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
60 seconds of rest
Strength
3 rounds for quality of:
Barbell Overhead Lunge, pick load, 15 m
15m=One floor length
Metcon
3 rounds for time of:
Run, 400 m
15 Thrusters, 95/65 lbs
15 Pull-ups
Athlete Instructions
Pull-ups- any style.
Movement Demos
Strength B/ Accessory
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Overhead Squat 3-2-1
Use the heaviest weight you can for each set.
Athlete Instructions
Rest 2-4 minutes between sets.
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes.
Saturday, June 29
“And so with the sunshine and the great bursts of leaves growing on the trees, just as things grow in fast movies, I had that familiar conviction that life was beginning over again with the summer.” -F. Scott Fitzgerald, The Great Gatsby
Community WOD
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Partner Version:
10 rounds for time of:
12 Power Cleans, 135/95 lbs
24 Push-ups
36 Air Squats
Complete in teams of 2. Any split.
Friday, June 28
“I wonder what it would be like to live in a world where it was always June.” - L. M. Montgomery
Warm-up
2-4 minutes of easy biking, jogging or rowing
–then–
3 rounds, not for time, of (NTE 10:00):
30 single-unders OR jumping jacks
8 Box step-ups, you choose the height
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows, or low-ring muscle-ups
8 Push-presses (with a light/empty bar OR with a pair of light dumbbells)
Strength
3 RFQ
Z Press x12 (You can use a barbell, two dumbbells, or two kettlebells)
Metcon
5 rounds for quality of:
30 Sit-Ups
12 L/12 R Single Arm Dumbbell Hang Clean, pick load
20 Pull-ups (Bent Over Rows/Ring Rows)
6 High Box Jumps, pick height
Athlete Instructions
Pull-up- any style.
Movement Demos
Strength B
Same as metcon
Cool Down
1-2 minutes per side.
1-2 minutes per side.
Thursday, June 27
“Ah, summer – that long anticipated stretch of lazy, lingering days, free of responsibility and rife with possibility. It’s a time to hunt for insects, master handstands, practice swimming strokes, conquer trees, explore nooks and crannies, and make new friends.” – Darrell Hammond
Warm-up
3 Sets
Single Arm Bottoms Up KB Carry x 10m/arm
Scapular Push Ups x 10
Passive Ring Hang x 30sec
Band Pull Aparts x 15 reps
Strength
3 RFQ
A1) Wide Grip Bench Press: 31X0; 10-12reps;
A2) Pendlay Row: 30X1; 10-12reps;
B1) Strict Bar Dips: 2020; 10-12reps;
B2) Supinated Grip Body Row: 30X0; 12-14reps;
Metcon
AMRAP 15min:
20sec HS Hold (:30-:40 OH Hold)
10 Dual KB Clean and Push Press 44/26lbs
5 Strict Pull Ups
Strength B
Same movements and order as metcon, but no emphasis on speed and score. Work for 15:00.
Cool Down
Banded shoulder work
Wednesday, June 26
“Summertime is always the best of what might be.” – Charles Bowden
Warm-up
3-4 mins of jogging, biking, or rowing
-- then --
3 rounds (not for time) of:
10 m high knees
10 m butt kicks
20 seconds of lateral banded steps
6 steps, walking lunges
50 m run (increase acceleration each time)
60 secs of rest
Skill
For quality:
Double Under Practice, 5 mins
Strength
Deadlift 1-1-1
Heavy singles. Allow lots of time to warm-up here! 3-4 warm-up sets of multiple reps (lower reps as weight increases) before hitting these.
Rest 2-4 minutes between working sets.
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m
Metcon
Each for time:
Run: 10x 100 m
Rest as needed between efforts.
Athlete Instructions:
Goal time / rounds: (consider scaling if this seems unrealistic)
20 seconds or less per effort
Other Equipment Conversions: Replace each 100m of running with 300m bike or 125m on the Concept 2 rower
Strength B
3 rounds for quality of:
Dumbbell Front Rack Lunge, pick load, 20 m (one full length of gym)
Hollow Rock or Hold: Accumulate :45-:60
Cool Down
Hold 1-2 minutes.
Tuesday, June 25
"Freedom is not a state; it is an act. It is not some enchanted garden perched high on a distant plateau where we can finally sit down and rest. Freedom is the continuous action we all must take, and each generation must do its part to create an even more fair, more just society.”
Rep. John Lewis
Warm-up
3 minutes of easy biking, rowing, or jogging
–then–
3 rounds, not for time, of:
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Ring Rows
10 seconds of Handstand Hold against the wall OR Pike Hold OR Plank Hold
6-8 Knee push-ups
10 V-ups OR Hollow Rocks
Strength
For quality:
L-Sit Hold, 2 mins
Athlete Instructions:
Accumulate 1-2 minutes. This can be done over 3-4 sets while supersetting with close grip bench.
Watch the video for variations and scaling options.
Bench Press (close grip) 4 x 8-12
Metcon
Every 2 minutes, complete:
7 Bike Cal
7 Burpees
For 12 rounds (24:00)
Athlete Instructions:
Push yourself on each effort and aim to complete each round in 1:00 or less, allowing you to have at least 1:00 of rest.
If it takes more than 1:00 to complete your rounds, reduce bike cals or burpees to allow for 1:00 or more rest. Go as long as you can at 7 and 7!
Strength B
Turkish Get-up 14-14-14
Use the heaviest weight you can for each set.
5-7 reps/arm
Cool Down
1-2 minutes
Hold 1-2 minutes.
Monday, June 24
“Never ever be afraid to make some noise and get in good trouble, necessary trouble.”
Rep. John Lewis
Warm-up
2 Rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
6-8 Hip & Back extensions
20 seconds of lateral banded steps
1 x Burgener warm up with empty bar (45/35)
Strength
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
Target: 65% 1RM Hang Squat Snatch or higher
Every 1 min for 10 mins.
1 Squat Clean Thruster, pick load
Metcon
21-15-9 reps, for time of:
Kettlebell Swing, 70/53 lbs
Row Cal
Strength B
3 RFQ
20 Russian KB Swings
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Saturday, June 22
“Do not think that love in order to be genuine has to be extraordinary. What we need is to love without getting tired.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Community WOD
For time:
150 Double Unders
125 Sit-ups
100 Box Step-ups, 24/20 in
75 Deadlifts, 115/75 lbs
50 Burpees
25 Strict Handstand Push-ups (DB Shoulder Press)
Athlete Instructions
Scaling
Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.
Partner version: AMRAP 30 (any split)
Friday, June 21
"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Friday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Warm-up
3 rounds, not for time (NTE 10:00), of:
1 min of running, biking, or rowing
10 m high knees
10 m butt kicks
6 squats
5-7 Good Mornings
1 Turkish get-up, L arm- you choose the load
1 Turkish get-up, R arm- you choose the load
5 overhead squats, 3 seconds descent, and 3 seconds pause in the bottom position
Strength
Tabata Single Arm Dumbbell Power Snatch, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 6 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
For a total of 6 sets (3 sets per arm):
40 seconds of R-arm DB Power Snatches, 20 seconds of rest
40 seconds of L-arm DB Power Snatches, 20 seconds of rest.
Metcon
“Nancy”
5 RFT
400m Run
15 Overhead Squat 95/75
Strength B
No second strength today, it’s just “Nancy” for all of us!
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes per side.
Thursday, June 20
"Every time you smile at someone, it is an action of love, a gift to that person, a beautiful thing.”
Mother Theresa
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Thursday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Warm Up
8:00 of:
:30 High Knees
10m Skater Band Walk
10 Goblet Squats
10 Scap Pull Up/Ring Row
Rebuild
Front Rack Drop Lunge: 30X0; 16-20reps
alternating legs
Supinated Strict Pull Up: 2011; 8-10reps;
Metcon
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Renegade Row 50/35lbs
*5 Cal Row between each set
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
*5 Cal Bike between each set
rest 2mins
5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Alternating SA DB Thruster 50/35lbs
*30 Double Unders between each set (same # of singles. No multiplier. Keep moving!).
Rebuild B
3 RFQ
Renegade Row x 8-12
Strict KTE/V-Up x 8-12
DB Thruster x 8-12
Cool Down
Banded Shoulder Work
Quad/Hurdle Stretch
Wednesday, June 19
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Wednesday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Warm-up
2-4 minutes of jogging, biking or rowing
–then–
2 Rounds, not for time of:
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
6 Good Morning
4 Broad Jumps
30-45 Seconds of foam rolling your back
Strength
Deadstop Deadlift 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals!: 70% 1RM or higher
More Likely:
50+% 1RM
Metcon
For quality:
4 rounds of:
20 Russian KB Swings
20 Push-ups
--then--
4 rounds of:
Prowler Push, 50m
Can go sled drag here as well
Plank Hold, 1 min
Yes, that’s 80 pushups. Scale as needed to get through the reps with quality. Set up a bar on the rig and do pushups on those, or to a box, or from knees.
Strength B
Same as metcon
Cool Down
Hold 1-2 minutes per side.
Tuesday, June 18
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Tuesday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Warm-up
3 Rounds, not for time, of:
1 minute of easy biking, jogging or rowing
50 jumping jacks OR single-unders
10 Hollow rocks OR V-ups OR GHD sit-ups
Rebuild
3 Sets each of:
A1) Segmented Clean Deadlift: 3131
6-8reps;
A2) Half Kneeling Barbell Press*: 20X2; 4-5reps/knee;
*Perform repetitions on each knee for every set. Total 8-10 reps per set.
B1) Deficit Landmine Single Leg RDL: 3010; 8-10/leg;
B2) Single Arm Dumbbell Push Press*: 30X1; 8-10/arm;
*Explosive tempo on the way UP - slow controlled lowering
Metcon
Complete as many rounds as possible in 15 mins of:
Bike, 600 m
60 Jump Ropes (any style)
30 Sit-ups
20 Push Press, 75/55 lbs
Rebuild B
3 RFQ
Weighted Sit-Ups x 25
Barbell Push Press x 20
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Cobra Stretch - abs
1-2 minutes
Monday, June 17
Warm-up
Round 1 (for quality)
:45 on/:15 off
Pushup
Lunge
Ring Row
Med Ball Slams
Rest 1 min
Round 2
:45 on/:15 off
Med Ball Thruster
Cossack Squat
Ring Row
Squat Jumps
Strength
3 rounds for quality of:
1 Farmer Carry x 200m (stoplight and back), pick load
Increase distance and/or weight as needed if the load is too light.
Bench Press x 5 (~75% 1RM)
Metcon
3 rounds for time of:
20 Goblet Lunges (53/35)
2 Rope Climbs, 15 ft (6 Rope Lowers)
Strength B
3 RFQ
20 Goblet Lunges
Bent Over Rows x 10/each arm
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Saturday, June 15
Community WOD
9 rounds for time of:
5 Burpees
5 SA Devil Press (Alternating)
Run, 200 m (stoplight or post run)
10 Box Jumps or Step-Ups
Athlete Instructions
For time, or not.
35:00 cap
Partner version:
For time, or not.
Athletes alternate movements. For example, Athlete A burpees, then B does Devil Press, back to A for the run, and so on.
Friday, June 14
Warm-up
2 minutes of jogging, biking
–then–
8:00, of:
30 Seconds of Banded Steps forward and backward
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows,
6 Steps Walking Lunge with barbell overhead in Press width grip (if possible)
5 Front Squats, empty barbell (3 seconds up, 3 seconds down)
Strength A
Front Squat 5-5-5-5-5
Use the heaviest weight for each set to allow for proper form.
Rest as needed between sets.
Metcon
3 rounds for time of:
40 Double Unders
40 Dumbbell Snatches (Alternating), 50/35 lbs
So many DB snatches. Watch your form and weight. Protect your low back with proper setup each rep. Reduce reps and/or weight if needed!
Strength B
5-5-5-5
3-4 Sets of 2-5 reps.
Use 80-110% of 1RM snatch.
3-4 rounds of :30-:40
Odd rounds: front/back
Even rounds: side/side
Cool Down
Hold 1-2 minutes.
Thursday, June 13
Warm-up
Scarecrow + Scorpion
PVC Shoulder Work
6:00 of, for quality;
5 V-Ups
20 Shoulder Taps
5 Tempo Squat Jumps
10 Glute Bridges
Rebuild A
Tall Kneeling Filly Press: 2111; 8-10/arm;
Close Grip Parallette Tricep Push Up: 3011;
8-10reps
Incline Bench Dumbbell Bicep Curl: 40X1;
8-10reps
(can go seated or standing as well, if incline bench is taken)
Metcon
Complete as many rounds as possible in 18 mins of:
24 Dumbbell Sit-ups, 20/10 lbs
Single Arm Kettlebell Overhead Carry, 53/35 lbs, 100 m
Rebuild B
3 RFQ
20 Dumbbell Sit-ups @ 2111
Single Arm Kettlebell Overhead Carry, 100m
Cool Down
Pigeon Stretch 1-2 min/each
Wednesday, June 12
Warm-up
15/12 cals Air bike (or same calories on the rower or 200m run)
5 Inchworm
5 RDL
5 Good mornings
4 Deadlifts, starting from mid-shin (empty/light barbell)
4 Hang power cleans, starting from just above the knees (empty/light barbell)
4 Front squats (empty/light barbell)
4 Shoulder presses (empty/light barbell)
4 Clean & jerks, starting from mid-shin (empty/light barbell)
Strength A
20 min to find a heavy single rep Clean & Jerk
If you’re feeling great, go for a new 1RM. If you’re less experienced, use the time to stay lighter and work on technique.
Movement Demos
Metcon
For time:
15 Clean & Jerks, 115/75 lbs
30/20 Bike Calories
15 Clean & Jerks, 115/75 lbs
This one is short! Big classes may need to use two heats.
Strength B
5-5-5-5
Athlete Instructions
3-4 Sets of 2-5 reps.
Use 80-110% of 1RM clean.
5-4-3-3
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Hold 1-2 minutes.
Tuesday, June 11
Warm-up
2 minutes of easy jogging, biking or rowing
5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 Band Pull-aparts
5 Scap Pull-ups
5 Kip Swings
5 Pull-ups, Ring Rows
10 Squats (Squat Therapy style))
10 steps of walking lunges
Rebuild A
3 RFQ
Back Rack Split Squat: 2110; 8-10/leg;
Pronated Strict Pull Up: 2011; 8-10reps;
Scaled: Use band or jump to chin over bar starting position. Resist 3+ seconds on descent (3011).
Strict Knee to Elbow (Hanging Knee Raises/ V-Ups) 8-10 reps: 2011
Metcon
For time:
Walking Lunge, 100 m
Run, 1.5 mi
Walking Lunge, 100 m
100m = 6 lengths of gym floor (3 down/back)
Scale the run and/or lunge distances as needed to keep times 25 min and under.
We don’t have a specific 1.5 mile course mapped out, so use our 1-mile (Left on Riverside, to the roundabout crosswalk and back) and 800m (end of Second Gear building and back) routes.
Rebuild B
3 RFQ
Cyclist Front Squat: 31X0; 8-10 reps; rest
Chainsaw Row: 20X2; 8-10/arm; rest
Plank to Pushup: Take :60-:90 to log quality reps. Count doesn’t matter. Hold plank if/when pushups fail or lose structure.
Cool Down
Hold 1-2 minutes per side.
1-2 minutes per side.
Monday, June 10
Warm-up
AMRAP 9’, easy pace
45 seconds of rowing, jogging or biking (increase pace each round)
8 KB russian swings, light load
6 KB bent over rows, L-arm (light load)
6 KB bent over rows, R-arm (light load)
4 burpees (comfortable pace)
Strength A
3RFQ
Landmine Twist 3x12
Side Plank, L 1 mins/R 1 mins
1-2 Rope Climb(s) or Clamp Skill Work
Metcon
Each for time:
Row: 3x 1000 m
These are max/near max efforts! Rest as needed between efforts. Record each effort on the whiteboard.
Strength B/Accessory
Overhead Squat 3x8-12 (~70% 1RM, ~3 RIR)
GHD Hip Extension 3x8-12
SL KB Deadlift 3x8-12/leg
Cool Down
Hold 1-2 minutes.
Hold 1-2 minutes per side.