Announcements
July 14th: Civil War
Note, there is still time to register for the Civil War, you can do so on the Civil War page.
There is no 6pm barbell class this Thursday. Barbell will continue on Saturday 6/30. Childcare is now provided during the Saturday 9am barbell class.
Monday 6/25
Strength
Bench press 5×5
Partner up and use spotters! Be sure to hit a couple of warm-ups sets and then perform 5 challenging working sets.
Metcon
E4MOM 16 (4 rounds):
400m run
10 HSPU
8 front rack lunges (95/65)
Athletes may rest the remainder of the 4 minute window once the work of each round is complete.
E4MOM 16 = Every 4 minutes for 16 minutes
Hand Stand Push-Up modifications:
HSPU in pike position (feet or knees on box)
16 push press (95/65)
Tuesday 6/26
Strength
EMOM 8:
2 deadlift
Work up to the weight you are going to use during the workout: 80% of your 1RM. There is no need to go beyond 80%, the EMOM is your warm-up for the deadlift in the metcon.
Metcon
For time:
100 burpees over barbell
EMOM including 0:00: 1 deadlift @ 80% of 1RM
The workout is 100 burpees for time, with 1 deadlift required on the top of every minute (including 0:00, so the workout will start with a deadlift).
Modifications:
Reduce number of burpees
Reduce deadlift weight
Wednesday 6/27
Metcon
In an 18 minute window:
10-9-8-7-6-5-4-3-2-1
Front squat (115/75)
Pull-ups
Establish max thruster in time remaining.
Thruster must come from the ground, squat clean thruster is acceptable.
Thursday 6/28
Strength
Every 90 seconds for 12 minutes (8 sets):
Power snatch + snatch
Build over the 8 sets
Metcon
AMRAP 5:
12 power snatch (95/65)
30 abmat sit-ups
-Rest 3 minutes-
AMRAP 5:
6 power snatch (135/95)
30 abmat sit-ups
Use this opportunity to fine tune your barbell cycling!
Friday 6/29
Metcon
2 rounds for time:
500m row
8 burpee box jump overs
0.7 mi bike
8 burpee box jump overs
400m run
8 burpee box jump overs
Re-test of nutrition challenge WOD