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June 11, 2021

Saturday, 6/12

Warm Up 3 Rounds 8 Spider Lunge w/ reach up 8 Alt Samson lunges 8 Alt Dead Bugs 8 Supine Scorpion 3 Rep Max Back Squat Test (35 minutes) Prep:1×10 w/bar, 3-3-3-2-2-2-2 working up Work: 1-3 attempts at 3 Rep Max Met Con 4 Rounds 1 Minute Wall Ball 1 Minute Bike 1 Minute Rest Score by total reps+cals
June 10, 2021

Friday, 6/11

Warm Up 3 Rounds5 Hanging Scap Retractions10 Spider Lunges5 Dolphin Push Ups10 Pause Hip Bridges Push/Pull (25 Minutes) Prep: 2×5 DB Bench working up+25 Band Pull ApartsWork: 5×8-12 DB Bench Press working upFollow each set with Pull Ups* Met Con 5 Rounds for Time (12 Min Cap)15 KB Swings (24/16)10 Ring Dips Scale Ring Dips to 5 reps or dip bars, Boxes or Benches * Pull Up ProgressionZero: 5 Seated Pull Ups on bar in rack/round1-4: 10 Band Assisted Strict Pull ups/ round5-9: 5 Strict Pull Ups/round10+: 5-5-4-4-3-3 Weighted Pull Up
June 9, 2021

Thursday, 6/10

Warm Up 3 Rounds 5 Squat to Bootstrappers 10 Rev Hand Spider Lunges 5 Plank to Squat 10 Squats (pause/reg/jump) Prep (9 minutes) 1×5 Hang High Pull+5 Hang Power Cleans :30 Row (easy) 2×5 Hang Power Cleans working up :30 Row (moderate) 1×5 Hang Power Cleans (working weight) :30 Row (hard) Met Con Every 6 Minutes for 36 Minutes (6 Rounds) Row 300/250 M 3-3-3 Hang Power cleans (135/95, RX+ 165/115) 6 Burpees to a 6” target between rounds*
June 8, 2021

Wednesday, 6/9

Warm Up 3 Rounds6 Hanging Scap Retractions12 Rev Hand Spider Lunges6 Alt T Push Ups12 Mountain Climbers Strength Push Press (20 Minutes)Prep:1×10 strict press w/bar, 3×5 working upWork: 10-8-6-4-2 working up Prep (5 minutes)2×5 Kip Swings+6 Single Arm DB Push Press (3/side)1×5 Knee to chest1×3-5 Toes to Bar Met Con For Time (15 Min Cap)1 Round of 15 Toes to Bar, 30 Single Arm DB Push Press (15/side) 50/35, RX+ 70/502 Rounds of 12 Toes to Bar, 24 Single Arm DB Push Press (12/side)3 Rounds of 9 Toes to Bar, 18 Single Arm DB Push Press (9/side)
June 7, 2021

Tuesday, 6/8

Warm Up 3 Rounds8 Spider Lunge w/ reach up8 Alt Samson lunges8 Alt Dead Bugs8 Supine Scorpion 1 Minute Squat Hold1 Minute Single Leg Flexion/side1 Minute Squat Hold Strength Back Squat (25 Minutes)Prep: 1×10 w/bar, 3-3-3-2-2Work: 3×2 at same weight Met Con AMRAP 7 Minutes7 DB Hang Power Cleans (50/35s, R+ 70/50s)14 DB Alt Front Rack Lunges21 Sit Ups
June 6, 2021

Monday, 6/7

Warm Up 3 Rounds 6 PVC Dislocates 12 Spider Lunges 6 Plank to Squat 12 Squats (pause/regular/jump) Prep (8 minutes) 1×3 Hang High Pull+3 Hang Power Snatch (bar only) +6 Step Ups :30 Bike (easy) 2×3 Hang Power Snatch (working up)+6 Box Jumps +3 Devil Press :30 Bike(hard) Met Con EMOM 30 Minutes (6 rounds) A) Bike 12/8 Cals B) 6 Hang Power Snatch (95/65, RX+115/80) C) 12 Box Jump Overs D) 6 DB Devil Press (40/25s, RX+ 50/35s) E) Rest
June 6, 2021

Programming Preview: Week of 6/7

Monday, 6/7: Met Con – Bike, Hang Power Snatch, Box Jump Over, and Devil Press Tuesday, 6/8: Back Squat Wednesday, 6/9: Push Press and Toes-to-Bar Thursday, 6/10: Met Con – Row and Hang Power Cleans Friday, 6/11: DB Bench Press and Pull Ups Saturday, 6/12: 3 Rep Max Back Squat Test
June 4, 2021

Saturday, 6/5

Warm Up 3 Rounds 5 Squat to Bootstrappers 10 Rev Hand Spider Lunges 5 Dolphin Push Ups 10 Squats (pause/reg/jump) Prep (10 minutes) 400 M Run 1×5 Hang High Pull+5 Hang Power Cleans+5 Strict Press (bar only) 2×5 Power Clean &Jerks* (working up) 1×3 Power Clean & Jerks (working weight) Partner Met Con For Time (24 min Cap) Run 800 M 30 Clean and Jerks (135/95, RX+ 165/115) Run 800 M 24 Clean and Jerks Run 800 M 18 Clean and Jerks
June 3, 2021

Friday, 6/4

Warm Up 3 Rounds 10 Pause Squats 5 Hanging Scap Retractions 10 Alt Dead Bugs 3-2-1 Band X Walk Strength Back Squat (30 Minutes) Prep: 1×10 w/bar, 3×5 working up Work: 5-5-3-3-2-2 working up Met Con Prep: 2×5 Kip Swings+5 Wall Ball 1×5 Knees to Chest 1×3-5 Toes to Bar Work: 4 Rounds  :45 Wall Ball :15 Rest :45 Toes to Bar :30 Rest Score by total reps