June 25 – July 1, 2018

Monday June 25, 2018

Build to a 1RM Back squat

then,

then,

21-15-9

Pull ups

Burpees

then, (rest as needed)

1 min Max Calorie Sprint on Bike (time permitting)

Tuesday

4 Rounds

Min 1: DB Thrusters 50/35lbs

Min 2: Calories on Bike

Min 3: TTB

Min 4: HSPU

Min 5: Calories on Rower

Min 6: Box jumps 24/20″

Min 7: Rest (record your score)

*Note: If athletes would like to click Rx, there is a 10 rep/calorie minimum work requirement to ensure that we do not sandbag at certain stations.

Wednesday

Push Press 1 RM

then,

Showdown 2018 Remix

2 Person Teams

0:00 – 8:00

Partner A, Buy-in: 5 HR Push ups + 15 Air squats

Partner B, Snatch attempt (Power or Full squat)

*Partners alternate for the entire 8 minutes

8:00 – 12:00 REST

12:00 – 18:00

Max calorie row

18:00 – 22:00 REST

22:00 – 30:00

8min AMRAP

4 Burpee box jumps

6 Russian KBS 70/53lbs

8 Pull ups

*Partners will alternate rounds with one teammate completing all 18 reps before the other may begin.

Thursday

20min of Ring MU Drills for skill

then,

For time:

Accumulate 2 minutes in the hollow body hold

30 Strict Ring Dips

Accumulate 90 seconds in the arch body hold

30 Strict CTB pull ups

Accumulate 1 minute in the hollow body hold

Friday

Clean 1 RM

then,

For time:

“Grace”

30 Clean and Jerks 135/95lbs

-Rest 3min-

“18.0”

21-15-9

DB snatches

Burpees over the DB

Saturday

Open Gym Day!

Scotty

11min AMRAP

5 Dead lifts 315/205lbs

18 WBs 20/14lbs

17 Bar over burpees

*There will not be a coach leading the wod, but here is what would have been in our regularly scheduled programming. Enjoy.

Sunday

Teams of 2

13min AMRAP

5-10-15-20…

Calorie Row

Push ups

Russian KBS Swing 70/53lbs

-rest 4min-

13min AMRAP

5-10-15-20…

Bike

Pull ups

DB Lunges (per leg)

*Teams may break up the reps however they see fit, but only one person works at a time and each person will perform 5-10-15-20… reps.