Sunday, June 4 - Saturday, June 10

Sunday, June 4 - Rest Day

 

Monday, June 5

Strength: Back Squat

  • 1x5; 2x3; 3x2

WOD: 7 Rounds for Total Thrusters & Double Under Reps

  • 30 sec. Thruster (33/45)
  • 30 sec. Rest
  • 30 sec. Double Unders
  • 30 sec. Rest

Olympic Lifting - 6:30PM

Non-Star of the North Athletes

  • Muscle Snatch - 4x3
  • Drop Snatch - 4x3
  • Snatch - 1 Rep Max

Star of the North Athletes

  • Oly Total

Strength Work

  • Banded Side Steps - 2x10 each
  • Back Squat - 5-3-2-1-1 (70-80-90-96-101)
  • Squat Jumps - 5x10 at Bodyweight
  • Strict Pull-Up - 3x8-10
  • Single Arm Bent Over Row - 3x10

 

Tuesday, June 6

Strength: 10 Minute MOMO

Push Jerk

  • 4 Reps at 70-75% of 1 Rep Max

WOD: For Time

  • 800M Row
  • 30 Power Clean (103/155)
  • 800M Run

 

Wednesday, June 7 - Bring a Friend for FREE day! Must be a new member & 1 limited to one class per person.

WOD: 20 Minute AMRAP

  • 10 Burpees
  • 25 Wall Balls (14lb/20lb)
  • 400M Run

Mobility: One Round (10 minutes)

  • 1 min. Twisted Cross Shoulder Stretch (view here) - each arm
  • 1 min. Forward Fold w/ Interlaced Fingers (view here)
  • 1 min. Downward Dog
  • 1 min. Cobra Pose
  • 1 min. Couch Stretch - each leg
  • 1 min Wall Calf Stretch - each leg

Olympic Lifting - 6:30PM

Non-Star of the North Athletes

  • Tall Jerk - 4x3
  • High Hang Clean - 4x3
  • Clean & Jerk - 1 Rep Max

Star of the North Athlete

  • Oly Total

Strength Work

  • Lateral Lunges - 2x10
  • Front Squat - 3 waves 3-2-1 @ 60-70-80/70-80-90/80-90-98
  • Squat Jumps - 5x10 at Bodyweight
  • Push Press - 3x5 (3/4 BW) +5/10lbs
  • Push-Up - 3x8-10
  • Plank - 3x30 sec.

 

Thursday, June 8

Hero WOD: 5 Rounds for Time

"Roy"

  • 15 Deadlift (155/225)
  • 20 Box Jumps (20"/24")
  • 25 Pull-Ups

*Hard 35 minute time cap. Athletes must perform Box Jumps to count as RX for this workout.

 

Friday, June 9

Strength: TABATAS

TABATA #1 (alternating)

  • Hollow Hold
  • Arch Hold

*Perform 20 sec. HH + 10 sec. Rest + 20 sec. AH + 10 sec. Rest + 20 sec. HH...for 8 rounds total.

TABATA #2 (alternating)

  • Sit-Ups
  • Back Extensions 

*Perform same pattern as TABATA #1.

WOD: 24 Minute MOMO

  • Row
  • KB Swings (35/55)
  • Push Press (33/45)

 

Saturday, June 10

Partner WOD: Buy-In + AMRAP in 28 Minutes

  • 60 cal. Row

...then AMRAP in remaining time...

  • 40 MB Clean (14lb/20lb)
  • 40 Alternating Box Step-Ups (20"/24")
  • 40 Partner Push-Up + Clap (view here)
  • 400M Partner Farmer Carry (35/55)
Posted on June 4, 2017 .