WEEK OF 6.15.26

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This week, along with the daily METCON we are continuing with a bit of strength cycle before we get into another cycle of Wendler 5,3,1.

My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today. 

If you ever have any questions about programming and our intentions, please reach out.

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See you all at the gym💪🏻

MONDAY 6.15.26 “GASLAND”

STRENGTH:

3×3 Pull Up

3×3 Front Squat

METCON:

E3MOM for 18min:

6 Burpee Over Bar

10 Thruster…115/75

10 Chest to Bar Pull Ups

For Slowest Round

TUESDAY 6.16.26 “RIP TOE”

OLYMPIC:

3×3 Squat Clean n Jerk

METCON:

5 Rounds of:

15 Toes to Bar

8 Clean n Jerks…155/105

15/12cal Row

For Time

(16min Time Cap)

WEDNESDAY 6.17.26 “MASH 4”

CORE VALUES:

8min AMRAP of:

30 DB Sit Ups

30 Grasshoppers (Rt leg, Lf leg= 1rep)

30 Lateral Med Ball Throws at wall (15 each side)

METCON:

12min AMRAP of:

30/24cal Row

30m Walking Lunge

30m Burpee Broad Jump

30 Wall Balls…20/14…10

30 KB Swings…70/53

3min Rest THEN:

12min AMRAP of:

30/24cal Ski

12 KB Step Ups…70/53…24/20”

For Total Reps

THURSDAY 6.18.26 “THE GOVERNOR”

OLYMPIC:

3×3 Squat Snatch

METCON:

E4MOM for 24min:

*alter machine each round

1min AMRAP Bike Cals

1min AMRAP Row Cals

For Total Calories

FRIDAY 6.19.26 “DEAD HEAD”

STRENGTH:

3×3 Sumo Deadlift

3×3 Bench Press

METCON:

E5MOM for 15min:

15 Deadlifts…225/155

8 Ring Muscle Ups (sub- weighted chins, BMU or Toes to Rings)

For Slowest Round

SATURDAY 6.20.26 “BUDDY BUILDER”

Share reps with a partner and complete the following:

66…54…42 of:

Back Squat…(M- 95/135/185)(W- 65/95/125)

Bench Press… (M- 95/135/185)(W- 55/85/115)

150m Reverse Sled Drag after each set…315/225

For Time

SUNDAY 6.21.26 “ROXY CLEAN”

HYROX:

5 Rounds of:

(2) 40’ Rope Sled Drags…270/225

30m Sled Push…270/225

30m S KB Lunge…53/35

800m Run

2min Rest

For Time

(45min Time Cap)