WEEK OF 6.22.26

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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 6.22.26 “QUICK HITTER”

STRENGTH:

3×5 Chin Up

3×5 Back Squat

METCON:

E3MOM for 18min:

10 S2OH…135/95

10 Burpee Over Bar

10 Toes to Bar

For Slowest Round

TUESDAY 6.23.26 “CLEAN SWEEP”

OLYMPIC:

5×1 Squat Clean

METCON:

5 Rounds of:

15 Squat Cleans…115/75

400m Run

For Time

(20min Time Cap)

WEDNESDAY 6.24.26 “MASH 5”

CORE VALUES:

8min AMRAP of:

21 DB Sit Ups

21 Barbell Goodmornings

21 Russian Twists 

METCON:

21min AMRAP of:

50/40cal Ski

50/40cal Row

60m Walking Lunge

60m Sled Push…225/180

50 LB Swings…70/53

50 Wall Balls…20/14…10

50 Burpee Bar Touch

For Total Reps

THURSDAY 6.25.26 “THE GOVERNOR”

OLYMPIC:

5×1 Power Snatch

METCON:

5 Rounds of:

25/20cal Ski

25/20cal Bike

25/20cal Row

2min Rest

For Time

(27min Time Cap)

FRIDAY 6.26.26 “DEAD SERIOUS”

STRENGTH:

3×5 Deadlift

3×5 Shoulder Press

METCON:

E5MOM for 20min:

15 Deadlifts…225/155

15 Back Squat…135/95

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

For Slowest Round

SATURDAY 6.27.26 “POWER HOUSE”

Share reps with a partner and complete the following:

42…30…18 of:

Power Clean…185/125

Bench Press…205/125

150m Sled Push after each set…315/225

For Time

SUNDAY 6.28.26 “ROX N ROLL”

HYROX:

5 Rounds of:

800m Run

(2) 40” Reverse Rope Sled Drag

30m Burpee Broad Jump

30m Walking Lunge

300m Row

For Time

(52min Time Cap)