Monday June 3rd – Sunday June 9th 2024
Monday 6-03-24 Workout Of The Day
A.
E2M – 5
2-3 BB Bench Press
B.
Bench Press
Max Repetitions of Bench Press @ 85%
* To Technical Failure
* Add 5# To Each Set From Last Attempt (4/15/24)
“Perfect Ten” (cap – 18)
10 Rounds For Time:
10 Dumbbell Snatches 35/50#
10 Box Jumps 20/24”
10 Push-ups
In part 1, we’re back with our second time through Bench Press. Athletes should be targeting 4-8 reps at #5 heavier than the load they used the first time we performed bench press during this cycle. If athletes didn’t complete bench press the first time, they’ll target 85%. In part 2, we are aiming to keep moving through all 10 rounds without getting stopped up anywhere. We need to be hitting 1:30 each round in order to complete 10 rounds under the cap. Encourage athletes find a steady pace to hold, and if we have to break up the push ups it needs to be quick small breaks.
Open-Games
10 Rounds For Time: (Cap – 18)
10 Dumbbell Snatches, (50/35)
10 Single-Arm Dumbbell Overhead Squats, (50/35)
3 Ring Muscle-ups
Tuesday 6-04-24 Workout Of The Day
“Pop Quiz”
AMRAP 4:
3 Rounds:
7 Push Press (95/65)
7 Front Squats (95/65)
7 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
5 Push Press (115/85)
5 Front Squats (115/85)
5 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Push Press (135/95)
3 Front Squats (135/95)
3 Pull-ups
Time Remaining:
Max Calorie Row
Today we have intervals with big rest between today, we know what that means! Hard efforts during our working clock and lots of focus on our recovery during the rest periods. The three rounds of work are meant to be fast and furious, with little to no rest, in order to get us to the rower with enough time to get the fan moving and go hard until the rest begins.Score | Total calories for all three rounds.
In the launching position of the push press we want the barbell truly resting on the athlete’s “shoulder shelf”.
In the front squat we want the elbows to be high through the whole squat driving the chest up.
Open-Games
AMRAP 4:
3 Rounds:
7 Handstand Push-ups
7 Front Squats @weight(135/95)
7 Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
5 Strict Handstand Push-ups
5 Front Squats @weight(155/105)
5 Chest To Bar Pull-ups
Time Remaining:
Max Calorie Row
[Rest 4 Minutes]
AMRAP 4:
3 Rounds:
3 Deficit Kipping Handstand Push-ups (4/3″)
3 Front Squats @weight(185/125)
3 Bar Muscle-ups
Time Remaining:
Max Calorie Row
Wednesday 6-05-24 Workout Of The Day
A.
E2M – 5
2-3 Power Cleans
B.
Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/17/24)
“Running on Empty”
8 Rounds For Time: (cap 18)
5 Power Cleans (155/105)
30 Double Unders
100 Meter Run
In part 1, we’re back with our second time through Power Clean. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed power clean during this cycle. If athletes didn’t complete power clean the first time, they’ll target 85%. In part two we have a Very classic triplet today with some barbell, gymnastics and monostructural movements. While the weight is meant to be a little heavier today, we are also not supposed to get stopped up at the barbell. Constant movement with little transition time is the goal today and if we have some gas toward the end, empty that tank with a push!
Open-Games (cap 18)
8 Rounds For Time:
5 Power Cleans (185/125)
1 Legless Rope Climb
30 Double Unders
Thursday 6-06-24 Workout Of The Day
“Floor & Decor” (cap 25)
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Burpees
30 AbMat Sit-ups
10 Burpees
Athletes are looking to maintain split times for each round that are 5:00 or less. Adjust the reps as needed to accomplish this.
Open-Games (cap 25)
5 Rounds For Time:
30/24 Calorie Bike Erg
10 Burpees
20 V-Ups
10 Burpees
Friday 6-07-24 Workout Of The Day
A.
E2M – 5
2-3 Front Squats
B.
Front Squat
Max Repetitions of Front Squats @ 85%
* To Technical Failure
* Add 10# To Each Set From Last Attempt (4/19/24)
“Dead Ball” (cap 18)
For Time:
10-9-8-7-6-5-4-3-2-1:
Deadlifts 155/225#
After Each Set:
15 Wallballs 14/20#
In part 1, we’re back with our second time through Front Squat. Athletes should be targeting 4-8 reps at #10 heavier than the load they used the first time we performed Front squat during this cycle. If athletes didn’t complete front squat the first time, they’ll target 85%. In part 2, Don’t be fooled by the deadlift sets in today’s piece, it’s truly a wallball workout. While the barbell descends our wallball sets remain the same, so we’ll need to play it smart at our bar to maintain our intensity as our breaks between wallball sets get shorter and shorter.
Open-Games
For Time: (cap 18)
10-9-8-7-6-5-4-3-2-1:
Dball Over The Shoulder (150/100)
After Each Set:
15 Wallballs @wallball(20/14)
*If you don’t have a Dball do deadlifts (275/185)
Saturday 6-08-24 Workout Of The Day
“Blistering Pace”
[TEAMS OF 3]
9 Rounds x AMRAP 3:
P1: 25 Kettlebell Swings 35/50#
P2: 200 Meter Run
P3: 15 Toes to Bar
Time Remaining In Window:
Max Calorie Row
* Complete Non-Row Reps Individually
* One Rower, Split Calories As You’d Like
* Rotate Stations Upon Completion of 3 Minutes
* 3 Rounds Each Station Per Partner
* First Partner Done Can Begin Row Calories
Sunday 6-09-24 Workout Of The Day
“Loaded”
10 Dbl. KD Deadlifts + 2 lengths loaded carry
8 Dbl. KB Cleans
6 Dbl. KB Front Squats
4 Dbl. KB S2OH
2 Sled Push
*Workout can be done with Dbl. DB’s or KB’s
Today’s workout is a little grinder. Pick some heavy bells, rest between exercises if needed (you don’t need to go unbroken), and choose different weights for the DL + Loaded carry vs. the rest of the movements. Enjoy a sip of water after your sled pushes then get back to work!!!
