Be sure to take some time to read about the new and improved Hybrid Program! “What we are excited to talk about is how we have expanded the program! Coach Abdul and Coach Paul put their heads together and developed something that literally everyone at the gym can benefit from joining. Lots of times people have an obvious gap or gaps in their abilities. Whether it be barbell movements, gymnastic ability or being able to keep up on the metcons.”
Also, if you haven’t had time to read the updates for the Civil War Competition this week head on over to the competition page. The timeline for the Competition, the scoring, and the changes to the weights for the ladder have all been posted to the website. Head on over to read the updates. Everything you need to know is on the blog. The gym will open at 7 AM and the snatch ladder for the women will begin right at 8 AM. Don’t forget tomorrow night we will be having team meetings, Clint’s team is meeting at 6 PM, Jessica’s team is meeting at 6:30 PM, Paul’s team meeting is at 7:00 PM, and Abdul’s team is meeting at 7:30 PM.
Monday, June 13th
Strength/Skill:
Front Squat 3×8 @ 75%
Metcon:
“Heartbreak Kid”
3 Rounds for time of:
10 Front Squats (185/125)
20 Chest to Bar Pull Ups
50 Doubleunders
Tuesday, June 14th
Strength/Skill:
Warmup to 1 Clean and Jerk at heaviest weight (90%)
Metcon:
800 Meter Run
8 Clean and Jerks at 60%
2 Rope Climbs
600 Meter Run
6 Clean and Jerks at 70%
2 Rope Climbs
400 Meter Run
4 Clean and Jerks at 80%
2 Rope Climbs
200 Meter Run
2 Clean and Jerks @ 90%
2 Rope Climbs
Wednesday, June 15th
Strength/Skill:
EMOTM for 8 minutes of 2 Deadlifts (warm up to 85%)
Metcon:
Wall Balls 20/14
Deadlift (225/155)
Dumbbell Box Step Overs 45/25
25-20-15-10-5 Reps for Wall Balls
12-10-8-6-4 Reps for Deadlift and DB Box Step Overs
Thursday, June 16th
Strength/Skill:
4 x 6 Push Press
Superset with max effort strict pullups
Metcon:
3 Person Team Completes:
200 Kettlebell Swings (53/35)
100 Pistols
200 Sit Ups
*1 partner runs 200 meters, while 1 partner works on the reps and the other partner planks
Friday, June 17th
Heathly Eating Challenge WOD and strength re-test day!
Strength/Skill:
EMOTM for 15 Minutes of:
Halting Snatch (mid thigh) + Snatch
Metcon:
3 Rounds for time of:
15 Overhead Squats (115/75)
20/15 Calorie Row/Bike
Saturday, June 18th
NO REGULAR SCHEDULED CLASSES AS THE CIVIL WAR COMPETITION WILL BE TAKING PLACE. Please come on out and cheer on your fellow members as they battle it out to be the winner of the Inaugural Civil War!
Sunday, June 19th
9 AM – Free-For-All WOD
10AM – Monster Mash or Open Gym