WEEK OF 6/11

MONDAY

STRENGTH: BUILD TO A HEAVY SQUAT CLEAN THRUSTER

METCON: FOR TIME:

21 LATERAL BARBELL BURPEES

21 POWER CLEANS (135/95)

15 LATERABL BARBELL BURPEES

15 HANG SQUAT CLEANS

9 LATERAL BARBELL BURPEES

9 THRUSTERS

COACHES: 5:30-Justin, 9-Julie, Noon-Scott, PM-Lori

TUESDAY
WARM-UP:
1 Minute Row
200m run
Line Drills:
Quad Stretch
Knee to Chest
Frank walk
Knuckle drags
Side Lunge
Cradle Stretch
Walking Samson lunge
Walking Spidermans
Inchworms
Chicken walk
Side Shuffle
High Knees
Butt Kicks
MET CON:
AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
10 Alternating Dumbbell Snatches (50/35)

Coaches: AM-Josh, Noon-Justin, PM-Francie


WEDNESDAY
WARM-UP:
0:30 each
Easy Row
Samson lunge
Medium Row
Spidermans
Faster Row
Push-up to Down Dog
EMPTY BARBELL WARM-UP:
2 x 5 Good Mornings
2 x 5 Stiff-Legged Deadlifts
STRENGTH:
Sumo stance DL
Build to heavy triplet
MET CON:
On the 4:00 x 4 Rounds:
30 BW Lunges
15 Deadlifts (185/135)
15 Box jumps (24/20)

Coaches: AM-Jay, 9-Julie, Noon-Justin, PM-Francie



THURSDAY
WARM-UP:
200 Meter Run
Line Drills:
Quad Stretch
Knee to Chest
Frank walk
Knuckle Drags
Side Lunge
Cradle Stretch
Chicken walk
+
:20 Seconds Jumping Jacks
:40 Seconds Push-up to Down Dog
:20 Seconds Quick Single Unders
:40 Seconds Toe Touch + Air Squat
:20 Seconds High Jump Single Unders
:40 Seconds Spidermans
MET CON:
4 Rounds For Time:
400 Meter Run
4 Ring MUs (5 Bar MUs>8C2B>12 pull-ups>15 RRs)
40 DUs (120 singles)

Coaches: AM-Justin, Noon-Val, PM-Scott

FRIDAY
WARM-UP:
0:45 each
Easy Row
Spidermans
0:30 each
Medium Row
Samson lunge
Faster Row
Push-up to Down Dog
BURGENER WARM-UP
EMPTY BARBELL WARM-UP:
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Front Squats
STRENGTH:
Front squat
Build to heavy triplet
MET CON:
AMRAP 5:
15-12-9
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9
Power snatch (115/85)
Front Squat (115/85)
T2B

Coaches: AM-Scott, 9-Julie, Noon-Justin, PM-Josh


SATURDAY
OPEN GYM - a ridiculously exhausting WOD, probably something that Val finds and everyone hates him by the end of class.