Summer is Here!

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Summer is Here!

Summer is Here!

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Yesterday was officially the first day of summer.  We have had some great weather after living in a mini amazon forest for a little while.  This week was a high volume week and everyone responded very well.  It was great to see so many of you working hard and finishing each WOD with a smile on your face!

Tonight there is the cookout at Mark and Kari’s.  The invite was sent out in the newsletter, if you did not receive the newsletter then shoot an email to [email protected]

Next week we will begin the Throwdown Series, details will be released in our next post on how to sign up and how it will work. Keep up the great work and FIRE IT UP!

What’s On Tap

Here is the next week of programming (bear in mind there may be tweaks along the way based on what we see happening during the week):

Saturday – 062213
Complete 3 rounds as fast as possible…
Row 20 Calories
20 Ball Slams

Rest 3 minutes after 3 rounds

Complete 3 rounds as fast as possible…
20 Box Jumps, 24″/20″
20 Swings, 24kg/16kg

rest 3 minutes after the 3 rounds are complete

Complete 3 rounds as fast as possible…
20 Split squat jumps (10 each leg)
20 Pull-ups

Sunday – 062313
Complete 1 round for time…
Run 2 miles
Row 1600m
Run 1 mile
Row 800m
Run 1/2 mile
Row 400m
Run 1/4 mile

Monday – 062413
Weightlifting – Snatch
Build up to a max 3 rep touch and go snatch

Metcon – Complete as many rounds + reps as possible in 15 minutes of…
7 Power snatch, 135#/95#
21 Glute Ham sit-ups

Tuesday – 062513
Weightlifting – Split Jerk
40%/5, 50%/3, 60%/3, 70%/3(2), 75%/3(3)

Metcon – “Thruster Madness”

With a continuously running clock perform 1 thruster on the first minute, two thrusters on the second minute, three thrusters on the third minute, 4 thrusters on the fourth minute…Continue until you cannot perform the volume with the corresponding minute.

Thruster, 95#/65#

Wednesday – 062613
Test – Max Pull-ups

3 attempts – allow 2/3 minutes rest between attempts

Metcon
Complete as many rounds as possible in 20 minutes.  Every minute on the minute perform 5 burpees.

20 Step-ups
20 Push-ups
20 Air squats

Thursday – 062713
Weightlifting
Deadlift (45%/5, 55%/5, 65%/3, 75%/max reps then back down)

Metcon – “Erin”
5 rounds for time:
15 DB Split Cleans, 40#
21 Pull-ups

Friday – 062813 NO 6:30PM class Summer Throwdown Series Begins
Weightlifting
Bench Press (45%/5, 55%/5, 65%/5, 75%/max reps & then back down)

Metcon – “Tailpipe”
3 Rounds for time with a partner…
250m Row
Static Hold while partner rows

KB Rack hold 2×1.5/1pd
Barbell Front rack hold 95/65
Sandbag hold
etc…

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