Sunday, June 14th, 2020
Happy Birthday Steve Vu, Sarah T!
REST DAY
THIS WEEK AT A GLANCE
MONDAY
- Snatch
9×1 @65% climbing - For Time
1 Mile run
80 DU
60 KBS (55/35)*
40 BJO (24/20)
20 Burpee
Cap 20-25 minutes
*RX+= KB 70/50
TUESDAY
- Strict HSPU
7 sets, staying below max effort by trying for similar numbers each round - “Flex Seal”
For Time
50 Sit ups
25′ HS walk
25 Dbl DB DL (50/35)
25′ HS walk
40 Sit up
25′ HS walk
20 Dbl DB DL
25′ HS walk
30 Sit up
25′ HS walk
15 Dbl DB DL
25′ HS walk
20 Sit up
25′ HS walk
10 Dbl DB DL
25′ HS walk
10 Sit up
25′ HS walk
5 Dbl DB DL
25′ HS walk
WEDNESDAY
- Squat EMOM
10 Minute OTM 2 back squats* @ 60%
*RX+=box squat @ 60% - “Five Below”
AMRAP 5′
100 DU, into max rounds of:
6 Lateral DB burpee
12 DB FS (50/35)
-Rest 5 minutes-
AMRAP 5′
100 DU, into max rounds of:
6 Lateral DB burpee
9 DB thruster (50/35)
-Rest 5 minutes-
AMRAP 5′
100 DU, into max rounds of:
6 Lateral DB burpees
6 DB clusters (50/35)
THURSDAY
OPEN GYM OR…
- Grunt Work NFT:
100 Squat
100m Farmer carry
50 Sit up
100m Farmer carry
80 Squat
100m Farmer carry
40 Sit up
100m Farmer carry
60 Squat
100m Farmer carry
30 Sit up
100m Farmer carry
40 Squat
100m Farmer carry
20 Sit up
100m Farmer carry
20 Squat
100m Farmer carry
10 Sit up
100m Farmer carry
FRIDAY
NEWS & UPDATES
HEY REBELS!
WHAT A WEEK!
So you’re going to feel an uptick in this week’s programming. Please listen to the coaches as RX+’s programming is embedded in the class WOD and you will likely need to modify some of the WODs in accordance with the progressions we provide.
This will be a high skill week. Remember that Thursday is Open Gym OR (OR, OR, OR, OR…not AND) a WOD option. It’s completely OK to take a rest day on Thursday, or come in an shoot the shit with classmates and do the recommended stretch series (new this week). What a concept: give your body a break and allow it to recover! :). Just being a smart arse, aren’t we!?
Talk to the coaches, listen to your body and welcome week 5 open since closure!