Your workout of the day!
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
1 Back Squat @ 89% of 3RM
— Rest :30s after each round
*ADD +1 Rep every round ( 1-2-3-4-5..))
– Using % based off 3 RM from (May 8th)
– If no measure the bar should be heavier than last week.
– Continue to add 1 rep until you reach a 9/10 RPE, leaving 1 reps in the tank for the day.
– The overall volume should be less because the weight should be heavier.
– Athletes should look to be in rounds 3-5.
11-9-7-5-3
Front Squats
Toes 2 Bar / Knee Raises / V-ups
s: 95/65
x: 135/95
+ 155/105
Time Cap: 6 minutes
– Athletes should find a weight go unbroken with this tight time cap.
– Scale volume on ttb to make time cap
With a Partner:
3 Rnds:
25 BBJO
91 DU / 150 Singles
…
3 Rnds:
25 OHS(95/65)
91 DU / 150 Singles
…
3 Rnds:
25 TTB / Knees to Space
91 DU / 150 Singles
Cap 30 minutes
+: TTB –> BMU
– Reps accumulated in ‘you go-I go’ style. Help each other as needed.
– The later movements will require more breaks and trade offs so athletes should start trading early to be able to keep moving.
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
– Drop & reset between each rep
– Back off working % by 3-5% as needed to be successful for all sets.
-Short reset between each rep to focus on quality.
AMRAP 9
10 Power Snatches
10Pull-Ups / Jumping
10Front-Racked Barbell Lunges
10V-Ups
s: 75/55
x: 95/65
+: 115/85
– Expect mostto break up the barbell work and even do singles in later rounds on the power snatches.
-Pull ups should be done in 2-3 sets.
– Scale pull-ups to jumping to keep moving.
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
With a partner.. 14 RNDs Total
15 Wall Balls
2 Rope Climbs
5 Shuttle Runs – 25′ (Down AND Back)
RX+
20 WB
3 Rope Climbs
Athletes can alternate movements.
Cap 25
5 Shuttle Runs = 10 individual lengths because of the Down and Back
Alternating movements means one athletes is always working while one is resting.
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
– Week 5 of our deadlift cycle resets to sets of 5. If moving well, athletes should look to increase the weight from day 1 by 5-10 lbs. (May 10th)
Every 2m by 5 rounds
10/8c Row
3 Wall Walks / As far as you can
— Rest in remaining time
s: 1 Wall Walk
x: 3 Wall Walks
+: 4 Wall Walks
Score is slowest round.
– Athletes should look to push the pace on the row and be off by 1:00 to leave time for Wall Walks.
– Athletes can scale the Wall Walk volume or the distance.
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
If using 1 RM subtract 10%: 95% for 1+.
6 Rounds for Time
26 DU / 52Singles
6 TTB / Knee Raises
Cap 10
+: Criss Cross Singles
New Evening Schedule:
4p: Open Gym
5p: WOD
6p: WOD
7p: WOD
Then 2 reps
–Rest 30 sec–
Then 3 reps…
–Rest 30 sec
Continue to add 1 rep until you reach an 9/10 RPE, leaving 1 reps in the tank for the
If partnered: You go, I go alternating)
– Auto-regulated squats are back!
– Build to 85% 3 RM OR 75% of 1 RM
– Squat adding 1 rep every set.
– Rest :30 between each. (short)
– Cap at 10min
EMOM x 12 alternating for MAX REPS:
Min 1: Box jump overs
Min 2: Burpees
Min 3: DB Snatch
s: 35/20
x: 50/35
+: 70/50
