Monday, June 17th - Saturday, June 22nd

The date is finally here. We will be closed Saturday, June 29th and Sunday, June 30th so that we can move to the new space, 505 Barron Avenue. Any help would be much appreciated.

Monday

(A) Ring Dip - 5 x 5

(B) Ring row or Ring Pull up - 5 x 3 @ 11X2

(C) AMRAP 3 x 2, rest 2

  • 6 C2B pull ups

  • 6 burpee box jumps

Tuesday

(A) Front squat - 5 x 3

(B) 

  • 100ft walking lunge

  • 30 wall ball

  • 20 toes to bar

  • 10 devils press

  • 20 toes to bar

  • 30 wall ball

  • 100ft walking lung

Wednesday

(A1) Push Jerk - 5 x 3

(A2) Strict pull ups - 5 x 5 @ 11X2

(B) AMRAP in 15 minutes

  • 10 single arm DB clean & Jerk

  • 12/8 calories row

  • 25 double unders

Thursday

(A) Snatch grip Sots Press - 5 x 5

(B) 

  • Run 800m

  • Row 1k

  • 1 mile assault bike

  • Run 400m

  • Row 500m

  • 1/2 mile assault bike

Friday 

(A) Deadlift - 5 x 2 @ same weight

(B) 5 rounds, Not for time

  • 8 deadlift

  • 12 lateral box step overs, or pistols

  • max set of unbroken push ups, stopping 1 -2 shy of failure

Saturday

on a running clock:

00:00 - 08:00

1-2-3- ... -8-9-10

2-DB Hammer Curls

2-DB Neutral Grip Strict Presses

(same mod-challenging weight across)

*if ladder completed either rest as needed or go back to 1 and start again

08:00 -10:00

Rest


10:00 - 40:00

3 rounds for time; 60s on/60s off until completion:

12/8 cal Assault Bike

18 KB Goblet Squat

6 Shuttle Runs

12 Burpees to 6" touch

16/12 cal Row

Monday, June 10th - Saturday, June 15th

Monday

(A) Back squat - 5 x 3

(B) AMRAP in 10

  • 7 thrusters

  • 12 KBS

  • 7 C2B pull ups, pull ups or ring rows

(C) Knee in corner stretch - 60s/each

Tuesday

(A1) Close grip bench press - 5 x 3

(A2) DB Row - 5 x 3 - 5

(B) 5 x 2 minute rounds, rest 1 minute

  • Run 200m

  • AMRAP DB push press*

*challenge: sub handstand push ups

Wednesday

(A) Overhead squat - 5 x 3 OT2M

(B) AMRAP in 15 minutes

  • 8 toes to bar

  • 20 DB snatch

  • 10 step ups, high box*

*challenge: pistols or pistol modification 

Thursday

(A) Push Press - 5 x 5

(B) Strict pull ups - 5 x 4 @ 12X2

(C) AMRAP in 10 minutes

  • 10 push press

  • 10/7 calories assault bike

  • 20s hollow hold

Friday 

(A1) L sit - 3x max time

(A2) Prone Arch hold - 3x max time 

(B) L sit crunch - 3 x 10 - 15

(C) 5 miles assault bike or row 5k. Choose whichever you did not do last week

Saturday

(A) Deadlift - 5 x 3 at same weight

(B) 3 RFT

  • Row 500m

  • 21 burpees

  • Run 400m

Monday, June 3rd - Saturday, June 8th

Monday


(A) Barbell reverse lunge - 5 x 3/leg


(B) 3 RFT

  • run 400m

  • 20 wall ball

  • 10 burpees


(C) Knee in corner stretch - 60s/each

Tuesday


HSPU progression; only progress to the next step if you can maintain hollow position, and press out of bottom without resting on your head.

  1. Pike push up

  2. Knee on Box

  3. Feet on box

  4. Against wall with ABMAT

  5. Against wall, no ABMAT

  6. Off Paralettes


(A1) HSPU - 5 x 3

(A2) Strict Pull up - 5 x 3


(B) AMRAP in 8 minutes

  • 8 DB push press

  • 8 pull ups

  • 8 box jumps

Wednesday


(A) OT2M x 6, starting with 1 rep of each, and ascending by 1 rep each interval (1 + 1 + 1 + 1, 2 + 2 + 2 + 2…) without coming off of the bar, or losing rhythm. Quality reps, not for time. Start back at 1 if you can’t add reps.

  • beat swing

  • bent knee toes to bar

  • pike toes to bar

  • beat swing

(B) Row 5k or 5 miles Assault bike

Thursday

(A) Hang clean + Front squat - 10 x (1 + 1) OTM

(B) 5 rounds as fast as possible, resting as needed between rounds

  • 7 deadlifts, ~65 - 70% of 1RM

  • 10 burpees over bar

  • 30 double unders


Friday 

8 minutes: move through at your own pace for quality reps

  • 10 arms circle forward

  • 10 arm circles backward

  • 25ft bear crawl

  • 25ft inch worm with push up

  • 10 beat swings

  • 10 ring rows

(A) Strict Press - 5 x 5

(B) Strict pull ups - 5 x 3 @ 13X3

(C) 12 minutes, for quality reps

  • 5 strict toes to bar

  • 8 push ups @ 21X1

  • 12 air squat

Saturday


(A)Front squat - 5 x 3 at same weight, ~ 75 - 80% of 1RM

(B) AMRAP in 20 minutes

  • 20 DB snatch

  • 20 Kettlebell swings

  • 20 walking lunges

  • Run 200m