WEEK OF 6.12.23

**PROGRAM NOTES**

“HERE…WE…GO…”

This week we are again following the protocol of OLYPIC Tuesday and Thursday but this will be the last week of  BUILDER Monday and Wednesday. Next week we will begin a 6 week course of MILE MASTERY.

Friday we have Ring Muscle Ups programmed again so let’s get to work on our progressions.

Saturday we’ll move some heavy stuff again. 

Sunday let’s all live longer and let our bodies heal up with some ZONE 2 (9:30am) and YOGA (10:45am).

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SEE YOU ALL AT THE GYM.

MONDAY 6.12.23 “PUMP TOWN”

BUILDER:

21…15…9 of:

Strict Pull Ups

Bent Over Row

KB Upright Row

METCON:

E3MOM 21min:

7 Chest to Bar Pull Ups

7 Snatches…135/95

4 Burpee over bar

For Slowest Round

TUESDAY 6.13.23 “SKID MARKS”

OLYMPIC:

5×3 Squat Clean

5×1 Split Jerk (from rack)

METCON:

E4MOM 20min:

15 HSPU…35’s

60m Sled Push…135/90

15 Toes to Bar

For Slowest Round

WEDNESDAY 6.14.23 “CHODE SHOTS”

BUILDER:

21…15…9 of:

Bench Press

DB Shoulder Press

Dips

METCON:

25 Rounds of:

60m Run

5 Wall Balls

4 KB Swings

3 Burpee onto plate

For Time

(33min Time Cap)

THURSDAY 6.15.23 “SECRET SAUCE”

OLYMPIC:

5×3 Above the knee Snatch Pull

5×1 above the knee Squat Snatch

METCON:

EMOM 24min:  

Odd min- 10/8cal Bike

Even min- 12/10cal Row

FRIDAY 6.17.23 “2 PEICE”

CORE VALUES:

3 Rounds of:

33 Grasshoppers

33 Sit Ups

15 Goodmornings

METCON:

3 Rounds of:

27 Back Squat…135/95

11 Ring Muscle Ups (sub- BMU, Chin Ups)

SATURDAY 6.18.23 “STACKED”

HEAVY METCON:

Every 5min for 25min:

200m Reverse Sled Drag…135/90 or 200m Farmers Carry…97/70’s

8 Clean n Jerks…185/125

For Slowest Round

*alternate between the sled and the carry each round

SUNDAY 6.19.23 “12 STEP”

OLYMPIC- 8:30am:

7×2 Muscle Snatch

7×2 Muscle Clean

9×1 OHS

ZONE 2- 9:30am:

2 Rounds of:

12min AMRAP of Ski Cals

3min AMRAP of Box Step Ups

12min AMRAP of Row Cals

3min AMRAP of Box Step Ups

For Recovery

YOGA- 10:45am: