June 24-30

Sat June 24

Partner 1 works for 2 minutes
Partner 2 works for 2 minutes
40 Min Cap
At the start of each 2 Min cycle
Run 100m then chip away at the following
30 Rounds 
4 Deadlifts (115/85)
3 Hang Clean
2 S2OH
2 Step Back Lunges
20 Rounds
5 TTB
5 Burpees
10 Rounds
5 Pull Ups
5 Air Squat
RX+ Dball instead of Barbell and Muscle Ups instead of Pull Ups

Sun 

32 min
Min 1: 15/12 cal or 200m
Min 2: max rep muscle ups 
Min 3: 2 power cleans (205/145) or 80-85% 1RM
Min 4: rest

Monday

3×5 Front Squat – Week 1 of Strength Cycle – Compare to 3 weeks ago

Metcon:

2 rounds 
1 min max DB snatch 50/35 RX+ 53/35 KB Snatch
1 min goblet squat
1 min break
1 min DB Hang Clean and Jerk RX+ KB Clean+Press
1 min step back lunge with DB / KB
1 min break
1 min pull up RX + Muscle UP
1 min hspu 
1 min break

Tuesday 

Strict Press 3×5
Push Press 2×3
Split Jerk 3×1
Deadlift 3×5 – Week 1 of Strength Cycle

Metcon:

30 Thrusters 45/35 (empty bar)
30 TTB/GHD
330M Run
20 Thrusters
20 TTB/GHD
200M Run
10 Thrusters
10 TTB/GHD
100M Run

Wednesday 

500M Run
50 Wall Balls
500M Run
RX+ 5 Muscle Ups
2 Min Break
400M Run
40 Wall Balls
400M Run
RX+ 4 Muscle Ups
2 Min Break
300,200,100 – 2 min break after each

Metcon
100 Cal Time Trial
ROW SKI or BIKE
Pick the one you haven’t done yet
We will revisit these in a few months

Thursday 

3×5 Front Foot Elevated Split Squat (5 Reps Each Leg, Front foot on a 45#) – Compare to 2 weeks ago

Metcon:

Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Scale so that you are using 4-5 weights staring around 1/2 your max and finishing around 90%

Friday 

“Jerry”
1 Mile Run
2k Row or 6k Echo Bike
1 Mile Run

Strength

3×5 Bench Press – Week 1 of Strength Cycle

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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