June 05, 2019 Wednesday

June Burpee Challenge

Day 5 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 04, 2019 Tuesday

Tempo 3030 about 70-75% for all sets respect the tempo! 3 seconds up no pause at the top 3 seconds down touch & go (no pause or stop on ground)

Today we are aiming for sub 4 min per round, scale accordingly. 2-3 sets on the DLs, scale as needed. Push the pace on the run, we are planning for the run to take most 1:45-2:00. Scale as needed. 16 min cap

June Burpee Challenge

Day 4 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 03, 2019 Monday

1 rope climb or scale up to legless. Scale down to hanging knees to elbows on pull up bar or jumping knees to elbows. Double KB presses are, 3 strict press + 3 push press. Choose the most challenging variation of rope climb & most challenging KB weight.

Double KB PushPress, a good scaled weight is 35/26 for many today. Scale RopeClimbs to 10 knees to elbows on pull up bar. Scale row to 200m run as needed.

Finisher - Not For Time

30 left leg 30 right leg

June Burpee Challenge

Day 3 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 02, 2019 Sunday

June Burpee Challenge

Day 2 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 01, 2019 Saturday

Partner WOD

Partner WOD Saturday! Bring a partner or find one here. Today you are working while your partner rests & switch/split work anyway. Scale the DUs to 200 SUs. DB Hang Cleans, go as heavy or as light as you want today. Get in a good sweat w/ your partner today & have a great weekend! Don't forget that today is the first day of the June Burpee Challenge!

June Burpee Challenge

Day 1 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


May 31, 2019 Friday

30x1 tempo Those numbers each mean something The first number (3) is the time it takes to descend. :03 down. The second number (0) is the time paused in the hold. No pause The third digit (x) means explode up. The fourth number (1) is the time at the top. :01 then begin the next rep. 75-80 % is the guideline for all sets, not going for a 3RM. TEMPO SQUATS

A good weight is a weight a little heavier than you'd normally do GRACE (30 C&J) at. A good scale for many today will be 135/95# Aim for UB sets on the squats & jerks. The barbell will be taken from the ground, no racks unless needed. A goal is to complete the work in under :90 which will give you at least :30 rest before the next round. Ninjas, your goal is to do all work in :60 which gives you :60 rest

Cooldown Stretch


May 30, 2019 Thursday

Not For Time

Strict PullUps should be Unbroken. 5-10 reps, scale reps as needed & scale to banded PullUps as needed. Scale HS Hold to :40 as needed to do the whole time Unbroken. Stay in hollow position, avoid arching your back. Extended warm up NOT FOR TIME Rest as needed between rounds, 1 minute rest between rounds is only a guideline.

20 min cap

Beach Body Abs Finisher


May 29, 2019 Wednesday

The High Hang Squat Clean is done from a bent knee position w/ shoulders stacked directly over hips (no hip hinge or shoulders forward). For this purpose then most of us will be keeping the weight light to moderate. Goal is to build first 5 sets then hold the moderate weight for the last 5 sets.

Weight should be something you can do sets of 5 w/. Scale as needed. Good scale for many today is 95/65# Can you get to the round of 18?!

Barbell Club - Power Snatch Up to 85% 100 Back Squats


May 28, 2019 Tuesday

Recovery WOD

60-70% pace is what we are looking for. If you're feeling great &/or you didn't get MURPH in yesterday then think about pushing that pace more. Stay focused on the pace on the bike & rower. Use either bike 5-6 rounds is what we are looking for for most. Get in, flush out some muscle soreness & get ready for the rest of the week!


May 27, 2019 Monday

Scaled option


May 25, 2019 Saturday

Partner WOD

One works while other rests, both run together sharing & switching off holding the KB. KB cannot rest on the shoulders or back. Scale KBs to 53/35 Scale DLs to 205/145 or as needed

BUNZ


May 24, 2019 Friday

Take bar from ground. Build each set Start light to moderate & work up slightly above workout weight.

Good scale today for many is 135/95# 15 min cap


May 23, 2019 Thursday

1 min rest then next

1 min rest then next

1 min rest then next