Friday June 21

Friday June 21

WOD Brief

METCON: The skill is sandwiched into the METCON today.

  •       Be smart as you increase in weight, Deadlifts must be accomplished unbroken.
  •    Sharing a bar will be necessary for most classes and most efficient.
  •    2min of rest of greater is the goal.
  •    What the goal ISN’T is to take up the entire 4min, we want to maximize not only good form, but rest today. Smooth is fast!

“Hamstring Hoedown”

Every 4 min for 24min:

21/15 Calorie Row

10 Toes to Bar

10 – 8 – 6 – 4 – 2 UNBROKEN Deadlifts

  •    Build-in weight each round

Open/Performance – as written

Fitness – 15/10 Row, 5 Toes to Bar

Post Work/Recovery

2-4 Rounds:

10-15 Reverse Hyper (load should be 50% of your back squat or less)

20 Red Banded Press Downs

20 Red Banded Pull Aparts

10 Single Leg RDL (Dumbbell or body weight/you choose)


Thursday June 20

Thursday June 20

WOD Brief

METCON: Training with sandbags today! A pace that you can maintain is key. Consistent or faster rounds as you go should be the goal!

“Heave Ho”

4 Rounds for time:

300m Row

30 Shoulder to Overhead 115/80

30 Overhead Reverse Lunges 115/80

  • 20min time cap.

Open/Performance – as written

Fitness – 95/65


Core/Post Work 

3 Rounds (Running Clock) 12min total

2:00 min – MAX Effort 50ft Heavy Sandbag Carry

1:30 min – Light Assault bike

:30 rest/transition


Aerobic Capacity


100-200-400 with equal work to rest


200-400-800 with equal work to rest


100-200-400 with equal work to rest


Topic: Overhead (Jerk)

Techniques and Drills

Dip Drives

Drill – Dip Drives on the wall (PVC)

Drill – Jerk Drives 5×5


Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk

Split Jerk

Drill – Footwork

Drill – Recovery

Drill – Barbell


Wednesday June 19

Wednesday June 19

WOD Brief

METCON: Longer time domain today so we must choose wisely in order to stay moving. Depending on your goals, you may need to either scale the runs or scale the workout rounds/reps.

For Time:

“Kellen Helly”

1 Round of Kelly

400 Meter Run, 30 Box Jumps (24/20)

30 Wallballs (20/14)

2 Rounds of Helen

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

1 Round of Kelly

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

  •    If we are not running today, complete a 500m row each round.
  •    If we are on a bike today, complete 25/18 Assault Bike

**30min time cap**

Post Work/Recovery


Tuesday June 18

Tuesday June 18

WOD Brief

STRENGTH: “Bench Day!” Grab a buddy, or two and find your 1RM Bench for the day! Keeping in mind 80% or above is the good day.

METCON: High intensity/Speed

1RM Bench Press (20min)




1 Round

For time:

150ft Sled Push (3 plates/2plates)

50 Burpees

  •    7min time cap

Open/Performance – as written

Fitness – 30 Burpees


Post Work/Recovery

100 Hollow Rocks (25 sit-ups every 25 rocks)


Monday June 17

Monday June 17

STRENGTH: Building from previous weeks (Week 3 of 5) If you missed last week you may want to start at 60%

  • Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity.



  • DU- choose a repetition scheme that allows us to complete the repetitions by the 40-second mark.
  • HSPU- full minute to complete repetitions.
  • SCORE of total reps of DU and HSPU. please.


Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 65% of 1RM Front Squat


Dubs and Strict HSPU


Odd Minutes – 50 Double Unders

Even Minutes – Max Strict Handstand Pushups

Open – as written

Performance – 40 DU/Strict HSPU

Fitness – 30 DU/Seated Barbell or Dumbbell Press

  •    Try to avoid the standard push-up for scaling options today, considering tomorrow’s workout (bench) but as always focus on your personal goals.

Post Work/Recovery


Accumulate 3:00 in L-SIT

3 x 20 Barbell Hip Thrust

Min on / Min off 5 Rounds, Heavy KB FR hold


Saturday June 15

Saturday June 15


Teams of 2

2k Row

200 DU

75/50cal bike


2k Row


*We can modify DU to 400 singles or 3 minutes of max DU attempts

30 min Cap