Monthly Archives: June 2017

June 26th – July 2 (Max Out Week)

Monday Strength : Back Squat Find a 1 rep max (PR goal)
  • Best advice warmup wise is 2-3×5 @ 60-70% 1rm, then 2-3×3 70-80%, then start with heavy singles going up from 80%. Your first PR attempt should be your 6-7th lift, with time left for 2-3 PR attempts. DO NOT TIE YOUR CURRENT 1RM. Lift 5# less...
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June 19th – 25th

Monday Strength: Find a 1 rep max Push Press + Split Jerk WOD : 4 Rounds, 3:00 with 1:00 rest, AMRAP each round 5 Heavy Power Clean 3 STOH 1 Wall Climb ••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : Front Squat 3-3-3-3-3 WOD : 3 Rounds Row/Run 500m 7 Front Squat 185/135 7 Deadlifts S: 95/65 L1: 135/95 Rx+: 225/155   ••••••••••••••••••••••••••••••••••••••••••••••••••••• Wednesday: Strength : EMOM 12m Odd: 3 Strict Press Even: 30 Double Unders or 50 Single Unders WOD : 8m...
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June 12th – 18th

Monday Strength : Squat Clean E90S for 7 sets, 3 Reps TnG WOD : 15-12-9 Complex (2 Power Clean + 1 Push Jerk) 165/115 Ring Dips S: 95/65, Push-Ups/Box Dips L1: 135/95, Scaled Dips/Box Dips Rx+: 205/135 ••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : Hang Snatch (any - power or squat) 3-3-3-3-3 WOD: 3 Rounds 12 Pistols (alt.) 24 CTB Pullups 48 Double Unders S: Scaled Pistols, Jumping Pull-ups, 80 Singles L1: Scaled Pistols, Scaled CTB Pull-ups ••••••••••••••••••••••••••••••••••••••••••••••••••••• Wednesday
Strength...
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June 5th-11th

Monday Strength : Push Press 5-5-5-5-5 WOD : 12m AMRAP 7 Thruster 135/95 9 Burpee Box Jumps 24/20 S: 75/55 L1: 95/65 Rx+: 155/105 ••••••••••••••••••••••••••••••••••••••••••• Tuesday Strength : High Bar Back Squat (Ladies Strength Members, you will be squatting this evening, so if you attend class, don't squat) 5-5-3-3-2-2 WOD : EMOM 12m 1 - 8 Front Squat 95/65 2 - 5 Bar Muscle Ups S: 5 Front Squat 65/45+ 7 Jumping...
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