June 2016

Strength Front Squat 7 x 3 @ 7-9 RPE Conditioning 15 minute EMOM: Minute 1 – 15 Wall Balls (20#/14#) Minute 2 – 12 Toes-2-Bar Minute 3 – 9 Deadlifts (225#/153#) Repeat for five sets.  

  Partner WOD For time, each partner completes reps of 1-2-3-4-5-6-7-8-9-10 of: Overhead Squats (115#/78#) Burpees Box Jumps (30#/24#) Once completed, finish with a 2k Row, alternating every 250m. *Note: Partner A completes 1 of each movement, then Partner B completes 1 of each movement, and so on.. 30 minute time cap.      

Strength A1. Push Press 5 x 5 @ 80% 3RM A2. Hollow Rocks 5 x 20-30 Conditioning “Helen” 3 rounds for time: 400m Run 21 KB Swings (53#/35#) 12 Pull-ups *No scaling up, just go faster.  

Reminder that there is a group run at 5:30am at the SHG track every Thursday morning for the next eight weeks. If you have a running watch, bring it.  Or check out the Runtastic App for your phone. Track WOD – Week 2 Group: 10 x 100m Sprint w/ 60 seconds rest These should be

Endurance 4 x 375m Row – Rest 2 minute between efforts Goal is consistent efforts, keeping best 500m pace Strength/Stability A1. Deadlift 8-6-6-4 @ 70%-75%-80%-85% Rest :30 A2. 4 x 100yd KB Waiter’s Carry (50yd w/ right, 50yd w/ left) – As heavy as possible Rest :60 Conditioning Advanced  For time (7 minute cap): 30 Double Unders 50 Handstand

Coach Jordan working with the June On-Rampers. Olympic Clean Complex 6 Sets of 1 Hang Clean + 1 Clean + 1 Jerk Complete one set every :90. Build to as heavy as possible. Conditioning Complete for time: 400m Run 21 Power Cleans (Elite-155#/103, Rx’d-135#/83#, Scaled-60% of heaviest strength) Rest 2 minutes 400m Run 15 Power Cleans

Strength Front Squat 6 x 5 – Building each set to 9 RPE Conditioning Complete for time: 45 Wall Balls (20#/14#) 30 Pull-ups 30 Wall Balls 20 Pull-ups 15 Wall Balls 10 Pull-ups *Elite = Chest-to-bar Pull-ups  

Partner WOD With a partner, complete the following for time (30 minute time cap): 100 Alternating KB Snatches (60#/44#) 200 yd Relay – Each Partner completes 200yds, one at a time 100 Goblet Squats (60#/44#) 200yd Relay 100 Plate Ground to Overhead (45#/35#) 200yd Relay 100 Over-the-Plate Burpees Split the reps up anyway you’d like

Flashback Friday to two weeks ago, when Jason and Ashley completed the 22 mile “Ruck of Honor” in Chicago.  The Ruck of Honor raises awareness for PTSD and Veteran suicide. Strength/Skill A1. Push Press 4 x 5 @ 75% 3RM from last week w/ 10 second hold at the top of last rep. A2.  4 x 30

Strength 4 sets: A1. 8-8-6-6 Deadlift @ 65%-70%-75%-80% 1RM Rest :30 A2. 4 x 5-7 Challenging Handstand Push-ups (Strict/deficit/standard? -OR- 8-10 Seated KB Press Rest :45-:60 Conditioning 3 Rounds – Each for time: 500m Row 21 Box Jumps (24″/20″) 15 Hang Power Cleans (165#/113#) Rest exactly 2 minutes between each set.