Announcements
June 23rd: Outlier Beach WOD
June 23rd: Proving Grounds Team Fit competition, come support Norm, Karis, and Tom
July 14th: Civil War, more info here
Monday 6/11
Metcon
AMRAP 8:
12 hang power snatch (75/55)
8 toes-to-bar
8 jumping back squat (75/55)
200m run
-Rest 2 min-
AMRAP 6:
10 hang power snatch (95/65)
8 toes-to-bar
8 jumping back squat (95/65)
-Rest 2 min-
AMRAP 4:
8 hang power snatch (115/75)
8 toes-to-bar
Extra credit (non-coached)
4 rounds (NFT):
8 alternating DB press (each arm)
12 hollow rocks
Alternating DB press:
Hold DBs in both arms, but only press one at a time. Complete 8 reps each arms, alternating arms.
Tuesday 6/12
Strength
EMOM 8:
2 thrusters
The strength portion today is meant to get you ready for the metcon. Perform your two thrusters unbroken, the first one may be a squat clean + thruster (cluster). You may build over the course of the EMOM, ending at least as heavy as the weight you are going to use in the metcon. The thrusters will come from the floor.
Metcon
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Extra credit (non-coached)
Bench press 4×10
All sets should be challenging, so hit some warm-up sets before beginning the four working sets
Wednesday 6/13
Metcon
In teams of 3:
10k row
Teams required to rotate the athlete on the erg every 300m. If a team of 2, row 6000m, still rotating every 300 meters. Teams of 2 only permitted required by class attendance.
Requiring athlete’s to rotate every 300m will force a 1:2 work to rest ratio, and athlete’s should be able to sprint when it is their turn. To make thing fun, we will set up the rowers in lanes and move each team’s “chess piece” down the lane every 1k so we can pretend we are at regionals or the games. The resting teammates will be required to move their team’s chess piece.
Extra credit
EMOM 10:
3 banded deadlift @ 50-60%
Thursday 6/14
Strength
A1) Pause front squat 4×3 @ 65-70%
A2) Strict chin-ups (supinated grip) 4×8
Superset A1 and A2. Perform front squats with a 2 second pause at the bottom. All sets should be performed at 65% of max front squat (or more).
Strict pull-up modifications:
Reduce reps
Use band (on rig between j-cups). Ensure your chin goes over the bar and select a band that will make the set challenging.
Ring rows
Metcon
AMRAP 10:
12 pull-ups*
18 wall balls (20/14)
24 abmat sit-ups
*Rx+ 5 muscle-ups
Barbell
Cleans
Friday 6/15
Strength
Barbell strict press 5×5
Metcon
AMRAP 13:
16 hand release push-ups
16 calorie bike
16 alt arm DB snatch (50/35)
50m sled push (4/3)
Sled push is to the end of the stairs and back. Biking and sled pushes are interchangeable if required for a large class.