June 15, 2019 Saturday

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


June 13, 2019 Thursday

5 Tabatas

1/5 Scale to 35/25 as needed. 1 min rest then next

5 Tabatas

2/5 Scale to a lower height before step ups 1 min rest then next

5 Tabatas

3/5 Start & finish in the bottom of squat, :20 of rest is in the bottom of the squat 1 min rest then next

5 Tabatas

4/5 Either bike 1 min rest then next

5 Tabatas

5/5 Position is knuckles together w/ KBs racked. KNUCKLES TOGETHER

Rump Pump Finisher

NOT FOR TIME 10 Split Squats Left 10 Split Squats Right Rest as needed between rounds

June Burpee Challenge

Day 13 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 12, 2019 Wednesday

Start moderate & progress every set to heaviest set of complex. By the end of this EMOM you should at or above the weight you will use in the following workout

Good scaled options are, 165/115# PowerCleans if unable to squat today x2 SingleUnders or PlateJumps Toe or Knee raises OR V-Ups

Barbell Class - Snatch Technique to 85%

See links for video examples. Barski Snatch is, 3 Consecutive High Hang Snatch. Dip Muscle Snatch: It’s helpful to think of the movement as a Snatch High Pull with an added turnover of the bar afterward. This will help reinforce the idea of lifting the elbows high and to the sides before the turnover. Barski Snatch: This exercise is a great snatch grip strength developer, and will also help in improving the aggressiveness and completeness of the final extension of the snatch, as well as the turnover. Come to class warmed up with lifters, wraps, etc. ready to lift at 7:15.

June Burpee Challenge

Day 12 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 11, 2019 Tuesday

20x1

Tempo PushPress :02 on the way down No rest on shoulders Explode up :01 rest on the top RESPECT THE TEMPO

Weight should be something you can do in at least 5-7 reps 25 min cap

June Burpee Challenge

Day 11 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 10, 2019 Monday

12 min cap (includes 3 min rest) We last did this 3/15/19

12 min cap (includes 3 min rest) we last did this 3/15/19

Suns Out Guns Out - Finisher

NOT FOR TIME Rest as needed between sets

June Burpee Challenge

Day 10 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 09, 2019 Sunday

June Burpee Challenge

Day 9 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 08, 2019 Saturday

Partner WOD

One works while other rests, split reps anyway

June Burpee Challenge

Day 8 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 07, 2019 Friday

Holy Legs!

You choose DB weight but it must be heavy!! DB is held across chest

June Burpee Challenge

Day 7 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 06, 2019 Thursday

GOAT practice day! What is your GYMNASTIC GOAT? Something you want to work on. Today it doesn't have to be something you are necessarily weak in doing but rather today is whatever you want to work on. Here are some ideas. Pistols MuscleUps HSPUs HS Walks HS Holds Strict PullUps Strict Toes2Bar Kipping And many many more. Use your Coach for guidance!

Scale to ensure you are able to keep up in the minute & do not fall behind. Many will need to scale the WallWalks down to 2 or 1 repetition.