π 10-Year Anniversary Party: 6/24
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian Cβs apt)
RSVP Link
Β
In for the “The Games”?
On a 25m clock
Buy-in: 1 mile run
AMRAP time remaining
8 HR Push-ups
10 V-up / Tucks
12 Ring Rows
20 BW Walking Lunges
π 10-Year Anniversary Party: 6/24
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian Cβs apt)
RSVP Link
Β
In for the “The Games”?
%: 50-60-75-85-95-101
– End of the cycle Deads….build to a heavy single.)
– Ending the Deadlift culminating in heavy single Deadlift.
– Focus on form over weight!
– Use belts, stay tight and pull hard.
– Control the weight up and ALL THE WAY DOWN
– NO DROPPING
5 RNDS: (1m on : 1m off)
In 1 min complete:
10/8c Row
Max Burpee Pull-ups
–Rest 1 min–
*Score is Burpee Pull-ups
– Athletes should use a a bar above their reach when standing under the bar with arms overhead.
π 10-Year Anniversary Party: 6/24
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
4 RNDS
2 Turkish Get-ups (1/1)
1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.
– In the remaining time athletes can do a max set of rope climbs
5 RNDs
15 KB Push Press
20 Box Jumps
s: 35/26
x: 53/35
+: 70/53
Cap 13
*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.
– Athletes can share boxes in a “You go-I go” fashion.
π 10-Year Anniversary Party: 6/24
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian Cβs apt)
RSVP Link
Β
In for the “The Games”?
E2 x 4 RNDS
2 Turkish Get-ups (1/1)
1-3 Rope Climbs / Peg Boards / 10 RR
– Athletes can build in TGU progressing to heavier and heavier KB or DB.
– In the remaining time athletes can do a max set of rope climbs
5 RNDs
15 KB Push Press
20 Box Jumps
s: 35/26
x: 53/35
+: 70/53
Cap 13
*can sub DBs
– Athletes should pick a weight they could cycle for 10 reps unbroken when fresh.
– Athletes can share boxes in a “You go-I go” fashion.
π 10-Year Anniversary Party: 6/24
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: 5pm ET
Location: 125 E 12 th St, Apt 1F (Brian Cβs apt)
RSVP Link
Β
In for the “The Games”?
Juneteenth is a holiday celebrated in the United States on June 19th, commemorating the emancipation of enslaved African Americans. It marks the day in 1865 when news of their freedom reached Texas, two years after the Emancipation Proclamation. The delay in delivering the news was due to various factors, including the resistance of slaveholders and the limited presence of Union troops in Texas during the Civil War. It was not until Union General Gordon Granger arrived in Galveston on June 19, 1865, and announced the end of slavery that the enslaved people in Texas learned of their liberation. On June 17, 2021 (155 years later), Juneteenth became a federal holiday under the presidency of Joe Biden, recognizing its importance nationwide and prompting reflection on the legacy of slavery and the ongoing pursuit of equality.
6 ROUNDS
200m Run
19 Sit-ups
18 DB Snatches (alt.)
65 DU / 100 Single
s: 35/20
x: 50/35
Cap 25
Monday June 19th – Juneteenth
6am Canceled
π 10-Year Anniversary Party: 6/24
β Juneteenth Workout: 6/19
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
Partner Workout: Split However…
20-19-18-17-16-15…..7-6-5.
DB Snatch
Burpee Pull-ups
s: 35/20
x: 50/35
+: 70/53
cap 20
– Partners can split the reps however the wish, but must be completed in order.
– 20 down to 5
π 10-Year Anniversary Party: 6/24
β Juneteenth Workout: 6/19
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
– Build to 90%, if successful, move to 95%
– drop and do 5 singles @ 65-70%
AMRAP 12
Row 200m
5 Wall Walks
Row 200m
10 Strict Handstand Push-Ups / Negatives / Piked
Row 200m
10 Kipping Handstand Push-Ups / Hand-Release
–Repeat until time is up–
s: Piked / HR push-ups
x: Facing away
+: 15 reps HSPUs on both
Feel: Pressing endurance will be the main bottleneck here and how well athletes can keep up their strength as the movements get harder.
– Athletes can sub wall facing if they choose
π 10-Year Anniversary Party: 6/24
β Juneteenth Workout: 6/19
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
5 Rounds
200m Run
50 CC / DU / 100 SU
3 Rope Climbs / L-Sit Ring Pull Ups / 10 Ring Rows
:30 Hollow Hold
*can sub 1 Peg Board / 1 seated legless
Cap 25
π 10-Year Anniversary Party: 6/24
β Juneteenth Workout: 6/19
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
– Hand Release means reset EVERY Rep
– Don’t skip the set-up. Athletes should focus on bracing and leg drive.
– Base these % of 1 RM
3 Rounds for Time:
16 DBL DB Walking Lunge Steps – (Farmers)
20 Wall Balls
24 Air Squats
s: 35/20
x: 50/35
+: 70/50
Time Cap: 9 minutes
– These movements are compounded on each other using similar muscle groups so break up the reps in order to keep moving.
π 10-Year Anniversary Party: 6/24
β Juneteenth Workout: 6/19
π³οΈβπ PRIDE Workout: 6/24
———
π 10-Year Anniversary Party
Date: Sat. 6/24
Time: TBD (evening)
Where: Local East Village Apt.
RSVP Link
E 2 x 5 Rounds (2 RIR)
3-5 HSPU / Negatives / Box
3-5+ Strict C2B Bar Pull-ups / Banded
HSPU: All versions available. Facing / Deficit…
– 2 RIR = 2 reps in reserve
– Practice good technique in a rep range that is accomplishable.
Three 4 Min AMRAPs:
AMRAP 4
5 Power Cleans
10 Burpees
–Rest 2min–
AMRAP 4
4 Push Jerks
8 Box Jumps
-Rest 2 Mins–
AMRAP 4
3 Clean & Jerks
6 Burpee Box Jumps
s: 115/85
x: 155/105
+: 185/125
Score is Rounds + Reps
– Pick a weight an athlete can cycle unbroken
