WEEK OF 6.5.23

**PROGRAM NOTES**

Ok, HERE…WE…GO…

This week we are again following the protocol of OLYPIC Tuesday and Thursday with BUILDER Monday and Wednesday. Friday we will chisel your ABS out of granite before the weekend with CORE VALUES. Also on Friday we are going to get after these Ring Muscle Ups. We’ll save a bit of time before the METCON to identify and work on some form of progression to either make your RMU better or hopefully get your first one!

Saturday we’ll move some heavy stuff again and Sunday we’ll let it all rest up and heal. Be sure to join in for YOGA Sunday at 10:45a if you are into being flexible and extending the longevity of your body.

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SEE YOU ALL AT THE GYM.

MONDAY 6.5.23 “CHEST TICKLE”

BUILDER:

3 Rounds of:

12 Strict Pull Ups

15 Bent Over Row

Then 3 Rounds of:

18 KB Upright Row

15 Barbell Wide Curl

METCON:

10 Rounds of:

6 OHS…135/95

7 Chest to Bar Pull Ups

For Time

(15min Time Cap)

TUESDAY 6.6.23 “FIRST 15”

OLYMPIC:

5×2 Front Squat (2sec pause)

5×1 Below the knee Hang Clean n Jerk

METCON:

3 Rounds of:

15 Power Cleans…155/105

15 Strict HSPU…35’s

15 Toes to Bar

For Time

(15min Time Cap)

WEDNESDAY 6.7.23 “MASH UP”

BUILDER:

3 Rounds of:

12 Close Grip Bench Press

15 Shoulder Press

Then 3 Rounds of:

12 Dips

18 Banded Tricep Press

METCON:

0:00-22min:

8 Rounds of:

12/9cal Ski

10m Bear Crawl (sub HS Walk)

12 KB Swings

10m Walking Lunge

22min-36min:

5 Rounds of:

15 Burpee Box jumps

200m Run

THURSDAY 6.8.23 “MECHANICAL ADVANTAGE”

OLYMPIC:

5×2 OHS (2sec pause at bottom)

5×1 Below the knee Snatch

METCON:

Every 3min for 24min:

Odd min- 32/25cal Bike

Even min- 40/32cal Row

FRIDAY 6.9.23 “LEONIDAS”

CORE VALUES:

2:30…1:30…:30sec of:

Hollow Hold

Plank Hold

Then:

50 DB Sit Ups

METCON:

27/18…21/12…15/6 of:

Thrusters…115/75

Ring Muscle Ups (sub- weighted chins or BMU)

For Time

(12min Time Cap)

SATURDAY 6.10.23 “DUMB WAITER”

HEAVY METCON:

Every 5min for 25min:

60m DB Walk (one DB overhead, one carried)

60m Sled Push…315/270

10 Shoot Throughs

SUNDAY 6.11.23 “DR DO LITTLE”

OLYMPIC- 8:30am:

7×2 Clean Pull

3×3 High Hang Squat Clean

9×1 Snatch Balance

ZONE 2- 9:30am:

2 Rounds of:

5min AMRAP of Ski Cals 

5min AMRAP of:

5 Burpee Bar Touch (SLOW)

5 Strict Toes to Bar (SLOW)

5min AMRAP of Bike Cals

5min AMRAP of Single Unders

For Recovery

YOGA- 10:45am: