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.