June 17 – 23

Sat June 17

40 Min Cap:
With a partner
1 Mile Run (1 runner at a time)
Then
3 Rounds:
20 Snatch 115/85
20 Burpee Over Bar
Then
3 Rounds:
20 Overhead Squats
20 TTB
Then
3 Rounds:
20 StepBack Lunges Bar on Back
20 Pull Ups
Then
1 Mile Run

Sun 

10 Rounds for Time:
3 Cleans + 2 Front Squats + 1 Jerk *  
200m sprint 
Rest 1:00 between rounds 
*Complex should be unbroken for all 10 rounds
*Cleans may be squat or power
*Build in weight as you go; shoot for around bodyweight for most rounds; if that is easy for you, spend the last 3-4 rounds building above bodyweight

Monday

5-3-1+ Front Squat – Week 3 of Strength Cycle – 1+ means go for more than 1 or add a 4th set if feeling good

Metcon:

8 Cycles of
20 Sec Work 10 Sec Rest
Hang Snatch 95/65
2 Min Break
8 Cycles of
20 Sec Work 10 Sec Rest
Cross Body Knee to Elbow
Score Total Reps across both exercises

Tuesday 

5-3-1+ Sumo Deadlift – Week 3 of Strength Cycle – 1+ means go for more than 1 or add a 4th set if feeling good

Metcon:

20 Min Cap
40-30-20-10
Wall Balls
KB Swings
Push Ups
RX+ add 4-3-2-1 Rope Climb

Wednesday 

Metcon
10 Rounds :40 sec work :20 sec rest
Min 1 TTB/GHD
Min 2 Wall Walk
Min 3 Cal Row/Ski/Bike
Min 4 Rest
Score total reps for each movement

Thursday 

Metcon:

5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press
You must hold on to the bar for the entire round.

Take at least 5 min between rounds – Score heaviest round

Friday 

“Nate”
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

or
Nate Scaled

20 Min AMRAP
2 Burpee Pull Ups
4 HR Push Ups (or DB Z Press)
8 American KB Swing 53/35

Strength

5-3-1+ Bench Press – Week 3 of Strength Cycle – 1+ means go for more than 1 or add a 4 set if feeling good
(If you used a specialty bar last week, use the same one today)

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

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