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Class and Extra Strength Programming for the Week of June 27 2016

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Monday
ALL LEVELS

6 min to find
1 RM Snatch
immediately into

8 min AMRAP
30 Double Unders
15 C2B Pull Up
30 Double Unders
15 Toes to Bar
immediately into

6 min to find
1 RM Snatch

STRENGTH
1. E1:30MOM x 5 rounds
3 High Hang Squat Clean @70-80%

2. L-sit
accumulate 3:00

Tuesday
ALL LEVELS

A. Push Jerk
20 min to work up to a 2 RM

B. 20-15-10-5
Jerk @ 60% of todays 2RM
Box Jumps 24/20″
*EMOM 3 burpees
this work out starts with 3 burpees

STRENGTH AND WEIGHTLIFTING

1.1. Snatch Grip Push Press + 2 OHS w/3 second pause at bottom of second OHS.
Work up to a Max.
1.2. Snatch Grip Split Jerk + OHS Work up to a MAX

2. Power Snatch + Snatch
6 x [1+1] @ 80%

3. Snatch Pull
6 x 2 @ 80%

4. EMOM x 10 min
M1, 10 Strict Pull Ups
M2, 10 Strict Dips

Wednesday
ALL LEVELS

A. Clean
3 reps touch and go
work to a heavy set, practice barbell cycling at different weights

B. 3 Rounds for Time
50 Double Unders
25 Russian KB Swings (choose your own weight, must be unbroken)
20 Med-Ball Sit-Ups
15 Hand Release Push-Ups

STRENGTH

1. E1:30MOM x 5 rounds
3 High Hang Squat Snatch 70-80%

2. 100 GHD sit ups
*scale volume, train smart

Thursday
ALL LEVELS

A. Alternating Minutes for 10:00
Odd: 10 CTB Pull Ups
Even: 10 Thrusters 115/75lbs

B. 5 rounds for time:
10 KBS 2/1.5pood
10 Burpees

STRENGTH AND WEIGHTLIFTING
1. Power Clean + Clean + Power Jerk + Jerk
6 x [1+1+1+1] @70-80%

2.1. Work to a 3RM Front Squat
2.2. Work to a 1RM Front Squat

3.E2MOM x 10 min
5 Strict Muscle Up

Friday
Closed for Canada Day.
Go play frisbee in the park!!!!

Saturday
ALL LEVELS

Partner wod, teams of 2
As a team row 2000m
while partner holds 225/155lbs deadlift at extension

As a team complete 75 Toes to Bar
while partner holds handstand

50 synchronized high five push ups, alternating hands

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

“10,000lbs”
Lift 10,000 lbs as fast as possible using only one rep of the following:

1 Squat
1 Press
1 Deadlift

*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.

*The goal is to lift 10,000 lbs as fast as possible.

WEIGHTLIFTING

announced the day of

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