Workouts for 6/10 – 6/16

The Motivation to Show Up wall packed with good stuff! Love the reasons people wrote up, including some humorous ones too!



Monday 6/10



Min 1: 3-5 Hang Power Cleans*
Min 2: 1-2 Muscle Ups or Muscle Up Transition Work:
MODS: 3-5 Pull-Ups > 5-10 HARD ring rows
Min 3: Rest
*Ascend in weight


DB Thrusters

Guys: DB’s 35-45# Gals: 20-30#

Part 1: Transition work to be done on the low rings with band (Pull-Ups can be another choice for the *odds*)

Part 2. Move briskly through this so pick weights that will allow you to do so!




Tuesday 6/11



15 Min Ladder
(1, 2, 3, 4, 5.…..etc.)

One Arm KB Swing (per side)
KB Single Leg Box Squats (per side)
Plate Sit-up x 2


Teams of 3-4 Ski Relay
Max Cals in 10 Mins




Wednesday 6/12


For Completion with a Partner
KB Swings
Max Meter Row

Directly into…
Alt DB Snatch
Max Meter Row

Directly into…
Slam Balls
Max Meter Row

*Both partners must complete the reps before moving to next round. While 1 is working, the other is accumulating meters. Switch after each completes the reps in the rep scheme.


Core Circuit – Coaches Choice




Thursday 6/13


200m Heavy Farmer Carry (AHASP)
5 Strict Press
10 Cleans
20 Step Ups (rack or farmer position)

KB/DBs can be used here. Shoulder to overhead presses will be the limiting factor for choosing weight.


For completion
30 Cals
20 Box Jump Overs
10 Sandbag to Shoulder (alt sides each rep – no squat)




Friday 6/14


a. Max Strict chin ups (to failure)
b. Bike 20/15 cals
c. Max Ring/Bar Dips (to failure)
d. Row 15/10 cals

*goal is to maintain good form (not to accumulate max reps)


Accessory Work:

3 Rounds
10 Paloff Press (per side)
10 Banded Wood Chops (per side):




Saturday 6/15


9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.

Coaches Choice


Sunday 6/16


3 Rounds

In 10 Minutes
500m Row
20 KB Passthrough Lunges
10 Burpees
20 SA KB Swings (10r/10l)
400m Run
*Rest 2 minutes

If you finish before the 10 minutes is up that is additional time to rest