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
Programming Note
Second week of our aerobic capacity training. This week will feature rowing and running on Tuesday.
Monday 6/4
Strength
A1) Deadlift 4×4 @ 75%
A2) Landmine press 4×8
Superset A1 and A2. All 4 sets of deadlift should be performed at 75% of your 1RM.
Landmine press: https://youtu.be/aTp9k_M8ZrE
I bought a new toy for the gym a few weeks back and now it time to learn how to use it. So today, we will perform landmine presses. There are only two landmine attachments (at the rear rig), so share with everyone 🙂
Metcon
AMRAP 10:
8 double DB push press (45/25)*
8 deadlift (225/155)
200m run
*Rx+ 53/35 KBs
Doubling it up on the push pull sequence today. Kettlebells take a little more skill to press so they will be the Rx+ version of the workout.
Tuesday 6/5
Strength / Skill
Tabata med ball Russian twists (not scored)
Metcon
3 Rounds For Time:
500 Meter Row
400 Meter Run
-Rest 3 Minutes Between Rounds-
A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Your score is the cumulative time (including rest) it takes to complete the three rounds.
If unable to run, substitute 0.7 miles on the bike.
Extra credit (non-coached)
4 rounds:
5 bench press
10 GHD hip extensions
Wednesday 6/6
Strength
Every 90 seconds for 12 minutes (8 sets):
2 hang snatch
The two hang snatches should be unbroken squat snatches.
Beginner modificaitons:
2 hang power snatch
Dumbbell snatch
Metcon
For time:
30-20-10
Overhead barbell lunges (95/65)
Pull-ups
Lunge modifications:
Barbell on back
Dumbbells at sides
Pull-up modifications:
Jumping pull-ups
Banded pull-ups
Ring rows
Thursday 6/7
Metcon
AMRAP 20:
3 unbroken thrusters (95/65)*
200m run
*Add 5-20 lbs each round
If you are experienced with thrusters, then you can start by adding 20/10 lbs per round, and dropping to 10/5 as the weight gets heavier. The point is to add weight each time. In larger classes, remember to consolidate your weight plates, or even share barbells.
We will record the number of rounds completed and the heaviest set of thrusters. Thrusters will come from the floor, so the first rep may be a squat clean + thruster (cluster).
Friday 6/8
Strength
Back squat
5-3-1
5-3-1
Same squats as we did last week but back squats instead of front squats. The second wave of 5-3-1 should be heavier than the first.
Metcon
AMRAP 12:
50 double unders
15 burpees
75m KB front rack carry (53/35 KB in each arm)
The 75m front rack carry is to the end of the building and back.
Extra credit (non-coached)
4 rounds (not for time):
5 muscle-ups (ring or bar)*
15 GHD sit-ups
*Sub 6-8 strict pull-ups or ring rows
*Sub 20 abmat sit-ups