June 24th - June 30th

MONDAY

EMOM 8:

2-4 Strict Chest to Bar Pull-up

2-4 Strict Handstand Push-up

Complete within the same minute.

15-minutes for quality:

Practice either kip swings, kipping pull-ups, butterfly pull-ups or chest to bar. Advanced athletes can take this time to perform 3-4 sets of 15-25 unbroken reps to practice speed and technique.

10 rounds for time:

10 Ring Rows

10 Push-ups

Rx = 20/14 vest

TUESDAY

Front Squat

5x5 @ 65-70%

Alternating EMOM 8:

15/10 Calorie Bike

60 Double Under

WEDNESDAY

5 rounds for time:

12 Toes-to-bar

9 Lateral Burpees over the barbell

6 Clean & Jerks (135/95)

THURSDAY

5 rounds for quality:

10 Single Arm Dumbbell Strict Press (each)

10 Single Arm Dumbbell Upright Row (each)

30-second Dead-Hang

30-second Handstand Hold

AMRAP 15:

15 Ring Rows

30 Sit-ups

300m Run

**You may do 15-minutes of dedicated skill work instead of the above AMRAP if you’d like. This one is athletes choice, but please know what skills you’d like to develop before coming in to the gym**

FRIDAY

5 rounds for time:

10 Deadlifts (245/175)

20 Push-ups

30 Air Squats

SATURDAY

5 rounds (3:00 work / 3:00 rest)

250/200m Row

50 Double Under’s

Max Strict Chin-ups in time remaining

SUNDAY

With a partner for time:

800m team run

90 Wallballs (20/14)

800m team run

70 Dumbbell Snatch, alternating (50/35)

800m team run

50 Burpees

**Split the reps however needed**

 
JOEY ADDUCIComment
June 17th - June 23rd

MONDAY

5 rounds for time (12 min cap)

15 OHS (95/65)

15/12 Cal-Row

-rest 6 minutes-

5 rounds for time (12 min cap)

10 T2B

15/10 Cal-Bike 


TUESDAY

For time 

42 Pushups 

21 Power Clean (155/105)

30 Pushups 

15 Power Clean

18 Pushups 

9 Power Clean


WEDNESDAY

10 rounds for time: 

5 Strict Pull-Ups

20 AbMat Sit-ups 

40 Double Under 


Skill:

Kip Swings or Kipping Pull-Ups or Butterfly Pull-Ups (based on current level)


THURSDAY

Back Squat

5x5

Last week of back squats. Try and add weight to the barbell from weeks 1 and 2. If you weren’t here, work up to something heavy and perform all 5 sets across with that weight.


FRIDAY

3 rounds for time:

400m run 

10 Bar MU 

10 Strict HSPU 

SATURDAY

The month of June was chosen for LGBT Pride Month to commemorate the Stonewall riots, which occurred at the end of June 1969. As a result, many pride events are held during this month to recognize the impact LGBT people have had in the world.

We will be celebrating with a PRIDE WOD on Saturday, June 22nd @ 8:00am.

Teams of 4

400m Team Run 

120 Burpees 

400m Team Run 

240 Air Squats 

400m Team Run 

360 Sit-ups 

400m Team Run 

SUNDAY

TBA

JOEY ADDUCIComment
June 10th - June 16th

MONDAY

For time:

42 Wallballs (20/14)

21 Deadlifts (225/155)

30 Wallballs 

15 Deadlifts 

18 Wallballs 

9 Deadlifts 


TUESDAY

AMRAP 15:

3 Bar Muscle Ups 

12 Push Press (95/65)

48 Double Under 

WEDNESDAY

For time:

50 KBS, 50 Sit-ups, 400m run 

40 KBS, 40 Sit-ups, 400m run 

30 KBS, 30 Sit-ups, 400m run 

20 KBS, 20 Sit-ups, 400m run 

10 KBS, 10 Sit-ups, 400m run 

Rx = 53/35

THURSDAY

Back Squat

5x5

Increase weight 10-20lbs if you were here last week for the 5x5. If you missed this class, work up to something heavy (around 70%) and perform all 5 sets with that weight. Perform a set every 3 minutes for 15 minutes.

FRIDAY

For time:

15 Hang Power Cleans (155/105)

15 Strict Ring Dips 

800m Run

10 Hang Power Cleans

10 Strict Ring Dips 

400m Run

5 Hang Power Cleans

5 Strict Ring Dips 

200m Run

SATURDAY

8:00am: Class Cancelled

Trail Run WOD @ KP bluff

  • bring a weight vest if you have one

  • bring water

11:00am CF Class:

“Surfer on Acid”

3 rounds for time:

400m run

21 Burpees 


SUNDAY

Fathers Day Bro Sesh 

AMRAP 10:

10 V-Ups

10 Ring Rows 

4 sets:

20 Bicep Curls 

20 Banded Tricep Extension 

rest as needed between sets 

 
JOEY ADDUCIComment
June 3rd - June 9th

MONDAY

Every 2 minutes for 5 rounds

3 Strict Press @ 80%

AMRAP 10

10 Wallballs (20/14)

10 Pushups (Rx+ 20 reps)

TUESDAY

5 rounds for time

200m Run

12 T2B

200m Run

12 Hang Power Clean

Rx = 95/65

Rx+ = 135/95


WEDNESDAY

5 rounds 

3:00 on / 3:00 off

15 Power Snatch

15 Burpees OTB

Max Cal-Row 

Rx = 65/45

Rx+ = 95/65


THURSDAY 

Every 3 minutes for 5 rounds:

5 Back Squats @ 70%

10 rounds 

30 seconds on / 30 seconds off

Assault Bike 


FRIDAY 

“Strict Nate”

AMRAP 20

2 Strict Muscle Ups 

4 Strict HSPU 

8 KBS 70/53


SATURDAY

5 rounds 

2:00 on / 2:00 off 

10 Strict Pull-up

20 Goblet Squat

Max Sit-ups 

Rx = 53/35

Rx+ = 70/53


SUNDAY 

5 rounds for reps 

40 seconds on / 20 seconds off 

Row 

Burpee 

Bike 

Double Under 

 
JOEY ADDUCIComment
SATURDAY 6/1/19

EMOM x 16
1st minute: 15/10 Cal-Bike
2nd minute: 15 Kettlebell Swings (53/35)
3rd minute: 15/12 Cal-Row
4th minute: 15 Plate G2OH (45/25)

You should be able to hit each assigned movement in 40 seconds or less each minute. If you can't hit the prescribed reps/calories, self-scale each minute to a 40 second AMRAP and record total reps for the workout. The swings and G2OH should be light and unbroken each minute.

 
JOEY ADDUCIComment
FRIDAY 5/31/19

For Time:
800m run
--------
21-15-9
Strict Ring Dips
Front Squats (95/65) | (Rx+ 115/75)
--------
800m run

COACHES NOTES

RUN
- should take 4-6 mins
- reduce to a 500m run in order to hit the correct times
- sub a 1,000m row or 1.5 mile bike

RING DIPS
- you should have the capability to do 15+ reps unbroken with the option you choose
- Use a band for the ring dips if needed
- sub hand release push-ups


FRONT SQUATS
- you should be able to go unbroken for that set of 21 (1 break maximum)
- choose something that feels light
- sub goblet squats if high rep front squats bother your wrists


SUMMARY
- total workout should take 14-22 mins

 
JOEY ADDUCIComment
TUESDAY 5/28/19

5 sets - AMRAP 3
30/24 Calorie Row
20 DB Snatch, Alternating (50/35)
Max Burpee Box Jump Over (24/20)
**rest 3 min between sets**

 
JOEY ADDUCIComment
SUNDAY 5/26/19
Kayleigh

Kayleigh

EMOM x 10

1st min: 50 Double Under

2nd min: 25 AbMat Sit-ups


5 SETS:

15/10 Cal-Bike

100m Farmer's Carry (50's/35's)


8 SETS:

Max L-Sit

**25ft HS Walk between each set**

 
JOEY ADDUCIComment
FRIDAY 5/24/19

MURPH
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run


If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here

 
JOEY ADDUCIComment
THURSDAY 5/23/19

AMRAP 20
10 Up-Downs (to plate)
20 Ground to Overhead (plate)
250/200m Row

Men - 45# plate
Women - 25# plate

For the people doing MURPH tomorrow, use this as an active recovery workout to get yourself feeling good. Keep your intensity to 70-80% effort.

For the athletes who are not doing MURPH, try and complete rounds in 1:30-2:00 and maintain that pace for all 20-minutes.

 
JOEY ADDUCIComment
WEDNESDAY 5/22/19

3RFT:
20 Hang Power Cleans (95/65)
40 Sit-ups
800m Run

Rx+ (115/75)

We're looking at 18-22 minutes of non-stop work today. Yesterday was intervals at a higher intensity. Today is more steady state moving through things without breaks. Choose a barbell weight that allows you to cycle fast and go unbroken. Sit-ups should get spicy! Try and move as fast as you can on these. Use the run out as the time to recover and continually pick up your pace as the run goes on.

 
JOEY ADDUCIComment
TUESDAY 5/21/19

AMRAP 3
15 Deadlifts (185/135)
30 Wallballs (20/14)
Max Calorie Row

- rest 3 minutes -

AMRAP 3
12 Deadlifts (185/135)
24 Wallballs (20/14)
Max Calorie Row

- rest 3 minutes -

AMRAP 3
9 Deadlifts (185/135)
18 Wallballs (20/14)
Max Calorie Row

Rx+ (225/155)

 
JOEY ADDUCIComment
MONDAY 5/20/19

Floor Press (5RM)

Compare to 10/23/2018

4 rounds - AMRAP 90s
15/10 Cal Bike
Max Burpee Pullups in remaining time
- rest 90s between rounds -

 
JOEY ADDUCIComment
SATURDAY 5/18/19

TEAMS OF 3...

AMRAP 20
1-mile team run
Max Strict Pull-ups (split as needed)

- rest 5 minutes -

AMRAP 20
1-mile team run
Max Calorie Row (split as needed)

Rx+ 20/14 weight vest (take off the vest when you finally get to the rower)


 
JOEY ADDUCIComment
FRIDAY 5/17/19

“The Chief”

5 Rounds - AMRAP 3

3 Power Cleans (135/95)
6 Push-ups
9 Squats

Rest 1-minute between rounds.

Compare to 12/28/19

 
JOEY ADDUCIComment