REST YOUR LITTLE SOULS

Sunday, June 14th, 2020

Happy Birthday Steve Vu, Sarah T!

REST DAY

THIS WEEK AT A GLANCE

MONDAY

1. Snatch
   9×1 @65% climbing
2. 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

1. Strict HSPU
   7 sets, staying below max effort by trying for similar numbers each round
2. “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

1. Squat EMOM
   10 Minute OTM 2 back squats* @ 60%
   *RX+=box squat @ 60%
2. “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…

1. 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

1. Squat Clean and Jerk
   11×1 starting @ 65% and climbing
2. AMRAP 12′
   20 WB (20/14)
   2 Bear complex* (135/105)
   Bear complex=unbroken set of:
   PC+FS+S2O+BS+S2O
   *RX+=155/105

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!