WEEK OF 6.8.26
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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 6.8.26 “DEEP DIVE”
STRENGTH:
3×3 Chest to Bar Pull Up
3×3 Back Squat
METCON:
E3MOM for 21min:
10 Chest to Bar Pull Ups
15 Back Squat…95/65
8 Burpee Over Bar
For Slowest Round
TUESDAY 6.9.26 “COUGH SYRUP”
STRENGTH:
3×3 Power Clean
METCON:
5 Rounds of:
6 S2OH…155/105
9 Power Cleans…155/105
15/12cal Bike
12 Toes to Bar
For Time
(16min Time Cap)
WEDNESDAY 6.10.26 “MASH 3”
CORE VALUES:
27…21…15…9 of:
DB Sit Ups
Med Ball Russian Twists
Grasshoppers (Rt leg, Lf leg= 1rep)
(7min Time Cap)
METCON:
0:00-21min
3 Rounds of:
25/20cal Row
15 Burpee Bar Touch
25 KB Swings…70/53
THEN:
21min-35min:
2 Rounds of:
60m Walking Lunge
35 Wall Balls…20/14…10
400m Run
For Time of the 2 Rounds
THURSDAY 6.11.26 “CALORIE CRUSH”
OLYMPIC:
3×3 Power Snatch
METCON:
Every 5min for 25min:
25/20cal Bike
25/20cal Row
For Slowest Round
FRIDAY 6.12.26 “DEADZONE”
STRENGTH:
3×3 Deadlift
3×3 Shoulder Press
METCON:
5 Rounds of:
15 Deadlifts…185/125
6 Ring Muscle Ups (sub- weighted chins or BMU)
1min Rest
For Time
(12min Time Cap)
SATURDAY 6.13.26 “FAIRWEATHER FRIEND”
With a partner, complete the following:
*One partner completes a whole Round while the other rests
METCON:
11min AMRAP of:
15/12cal Bike
(2) Rope Pull Sled Drag…315/225
2min Rest
11min AMRAP of:
15/12cal Row
9 Hang Snatch…115/75
2min Rest
11min AMRAP of:
15 Burpee Over Bar
15 Front Squat…115/75
For Total Reps
SUNDAY 6.14.26 “BUTCHER ROX”
5 Rounds of:
30m Sled Rope Pull…270/225
30m Sled Push…270/225
800m Run
22 Wall Balls…20/14…10
2min Rest
For Time
(45min Time Cap)