June 24, 2019 Monday

Extended Warm Up

5 False Grip Ring Row w/ Pause at the top OR 5 Muscle-Up Transition w/ Pause at the top

2 Muscle-Ups or attempts w/ progressions 3 Jerks, build each set to moderate/heavy set of 3. Use the rack as needed.

Jerks & MU should be done in 2-3 sets, modify as needed. Use either bike today but the cals should be done under 2 mins, modify as needed. 95/65 will be a good modified weight for many today 15 min cap

June Burpee Challenge

Day 24 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 23, 2019 Sunday

June Burpee Challenge

Day 23 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 22, 2019 Saturday

Partner WOD - Teams of 3

One works while the other rests. The PowerCleans must be done in sets of 2. P1 does 2 reps then P2 does 2 reps then P3 does 2 reps. Continue this until complete but only on the cleans. All other work can be done anyway between partners

June Burpee Challenge

Day 22 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 21, 2019 Friday

30x1

Control the tempo today! :03 down No pause in bottom Explode up :01 rest at the top You'll have about 1:30-2:00 between sets to help keep an honest effort each time. Same weight across, not maximal weight but something moderate to make it challenging but doable to keep good positions. Respect the tempo! You'll have about 15 minutes for your working sets

You should be able to do the rounds of 9, 7, & 5 unbroken. If unable to then you likely went too heavy. Those rounds of 15& 12 will be very challenging, be ready for them! A good modified weight for many today will be 135/95# but use the above guideline to help you find your weight. Use your Coaches direction as well. If squatting is not happening today then deadlifts are a good modification. Modifying the burpees to up downs is also a good option. 15 min cap

June Burpee Challenge

Day 21 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 20, 2019 Thursday

Part 1 of 2 EMOMs Min 1 - Max distance KB Farmer's Carry Min 2 - 25 PushUps Green post to green post is 40' one way. Find a modified option that will allow you to complete ALL 25 PushUps in the minute. Many will need to scale the PushUps today Leave your ego outside & modify to complete all 25 each of the 4 minutes! 2 min rest then next EMOM

Part 2 of 2 EMOMs Min 1 - Max KB Suitcase Lunge (single KB) Min 2 - 5/5 KB Single Arm Push Press

Finisher - Suns Out Guns Out!

NOT FOR TIME Choose a band & tension that will pump you up!

June Burpee Challenge

Day 20 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 19, 2019 Wednesday

Snatch Complex

Start moderate & progress every set to heaviest set of complex

Snatch weight should be something you can do UB or fast singles. A good scaled weight for many today is 95/65# Sub the snatch for a clean if overhead is not happening today but keep the consistent squat in either lift your doing. Aim for 2-3 sets on the T2B. If unable to complete them in 2-3 sets then be ready to scale to a number you can do in 2-3 sets then complete the rest as a modified option. Example: 7 T2B then 5 knee raises. Cal Row should be done in a :60-:90 timeframe. Scale as needed.

Barbell Class - 1RM C&J

June Burpee Challenge

Day 19 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 18, 2019 Tuesday

HS Walk or HS Hold practice Scale to wall climb or box assisted Run is at 50% effort (jog)

Scale HSPU to a heavy DB PushPress for today. HSPUs should be done UB, scale as needed. If not running today scale to 8/5 cal bike sprint. Keep it under :30

June Burpee Challenge

Day 18 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 17, 2019 Monday

Assault bike, bike erg only as needed. Double reps of DUs to 100 SUs as needed. Scale down height of box jumps & jump. Only step up to avoid injury. Careful not to reach for the ground & rounding your back on the DB snatches. We are aiming for 70-75% effort until the burpees, then we are finishing w/ everything you got. At least 10 burpees per minute is the goal. If that is not sustainable then scale to a number you can get done in 5 minutes. Lets finish this chipper under 25 minutes!

Abs Finisher - Not For Time

:30 Left arm/Right leg out plank :30 Right arm/Left leg out plank

June Burpee Challenge

Day 17 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 16, 2019 Sunday

June Burpee Challenge

Day 16 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 15, 2019 Saturday

Partner WOD

One works while other rests, split reps anyway. Run is done alternating partners every 200m. You run 200m then I run 200m

June Burpee Challenge

Day 15 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June


June 14, 2019 Friday

Scale as needed to complete the work in :45-:50 or less

Beach Body Abs Finisher

NOT FOR TIME Rest as needed between rounds

June Burpee Challenge

Day 14 Either do 100 for time or accumulate 100 throughout the day. Example: 20 for breakfast, 20 for brunch, 20 for lunch, 20 for dinner, 20 before bed = 100 for the day. 100 burpees a day everyday in the month of June