Workouts for 6/17 – 6/23

Jay doing a pistol last week, holding a bumper plate for counter balance. Benefits of unilateral work includes improving power and balance.



Monday 6/17



Row/Ski/AD for Max Cals with partner:

Pacer =
8 Box Jumps > Step Ups
6 DB Hang Cleans
4 Plate Burpees

Score = max cals as a team

Core Circuit – Coaches Choice




Tuesday 6/18

1 Rope Climb
5 Curtis P’s (DB/KB)
200M run

1 Rep Curtis P = DB Squat Clean + Lunge (R) + Lunge (L) + Press


Not For Time:
3 Rounds:
5 Hard Ring Rows
10 One-Arm DB Shoulder Press (5R/5L)
5 Ring Dips
10 Plate Sit-Ups



Wednesday 6/19


Every 5 Minutes (5 Rounds)

5 Strict Pull-ups
2 – 4 – 6 – 8 – 10 Push Press
10 – 8 – 6 – 4 – 2 Deadlifts

*Start relatively heavy (without compromising form) and decrease in weight each round)
*For the DLs, build in weight each round

Rest is built into the 5 Minutes if you choose your weights wisely.





Thursday 6/20

21-15-9 (10 Min Cap)
Ski for Cals

Rest 2 Mins

21-15-9 (10 Min Cap)
Row for Cals
KB Swings

Rest 2 Mins

21-15-9 (10 Min Cap)
AD for Cals (option to run 3rd TP, 2nd TP, 1st TP)





Friday 6/21


4 Rounds with a Partner
P1: Hill Loop (Pacer)

5 Pull-Ups
10 Plank-ups (5R/5L)
20 KB Swings

*Pick up where your partner leaves off on the AMRAP
40 minute cap




Saturday 6/22

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 6/23




Front Squats
Scotty Bobs

Spend 20 Mins working up to 50 reps of each exercise. Use a weight that is challenging for 5 reps for each exercise. You will match the reps of the Front Squats with the reps of the Scotty Bobs.Ex: if you do 5 Front Squats you will do 5 Scotty-Bobs before moving on. If you get over 50 Reps before the 20 mins is up, you likely went too light and you will add weight for the next time this workout comes around again. Attention should be paid to getting 50 Perfect Reps not 50 as fast as possible.

Can use KB’s/DB’s or MOD to Single Bell Heavy Goblet Squat


Hip Mobility *1 Minute @ each:

Posterior Hip Distraction (R / L):
Banded Stretch for Tight Hips (R / L) :
Banded Frog Stretch:
Banded Hip Distraction (R / L):
Banded Pigeon: