Name of the game for today’s main workout will be focusing on constant movement. In this workout, the volume is relatively low making it possible for everyone to just keep moving. Try and jog right to the wall balls, transition quickly to the sit ups/hanging knee raises/toes to bar, and jog right out of the gym and onto the run again. For most, this is completely doable! If running, wall balls, or sit ups/hanging knee raises/toes to bar aren’t your jam, break them up and try and keep your heart rate down while performing the movements that you’re still working on. Should be a good one, enjoy!
A) Skill Session
6:00 Alt EMOM
1) Lower Body
603m Run (800m)
15 Wall Balls (20) (25)
12 Sit Ups or Hanging Knee Raises (7 Toes to Bar) (12 Toes to Bar + 30′ Handstand Walk)
I really enjoy the 1:30 format for EMOMs when in comes to our weightlifting movements. For me, I enjoy getting the longer rest and it helps me to focus on different parts of the movement instead of being so out of breath! I encourage all of you to take advantage of the extra rest to help dial in the Clean & Jerk today. For those that feel comfortable with the movement, challenging yourself and go for the “Across” version at 85% of your 1RM. It’s a good test to see if you can be consistent from one rep to the next.
Taking it back to pull ups for all levels in today’s finisher. For those that are going Adv and Beefy, this is a good opportunity to work on some volume for your pull up skill. Please take note of the different rep schemes of pull ups as well for all levels down below!
Every 1:30 for 15:00
2 Clean & Jerks
Adv: 1 Clean & Jerk ~85%
Goblet Squats 53/35 (Front Squats 95/65) (DB Squats 50/35)
This will be our last skill session of this 6 week phase. Starting next week, DJ will create a whole new phase of different movements for all of you to progress through!
For the main workout, the focus will just be on sweating and getting some solid exercising in! Nothing is too technical in this one, so just keep moving and racking up reps as the time ticks on by. Enjoy the company of your classmates and get after it together!
6:00 Alt EMOM
2) Lower Body
1:00 Max Cals any Machine
1:00 Power Cleans 95/65 115/75 135/95
1:00 Box Jump Overs
1:00 70m Sled Push 50/25
*start people at different stations if needed for bigger classes
Grab a 4th of July buddy for this one everyone! This is going to be a non-stop 21:00 workout that is sure to get you ready for your BBQs later in the day! Essentially 1 person will be performing the AMRAP and 1 person will be racking up Cals. Once your partner finishes 1 round of the AMRAP, the two of you will switch places and continue in that same fashion until 21:00 is up! Enjoy!
12 Barbell Lunges 75/55 95/65 115/75
*Alt rounds with a partner
21:00 Max Cals any Machine
**1 person performing AMRAP and 1 person performing Cals at all times
**Score will be total reps + cals
Strict Pull Ups (weighted)
3 x 8-10
10 Russian KB Swings 53/35 (70/44) (American 70/53)
10 Double Unders (20) (30)
Time to get some rope climbs in today, you guys have been putting in some serious work over the past couple weeks with the rope climbs work outs so let’s keep it going! If you’re still getting the hang of rope climbs, I encourage you to try and get them down sooner rather than later. If rope climbs are your jam, think about doing them towards the end of the workout and really put them to the test! Either way, 5 rounds seems like a lot but you all are more than capable of smashing through it! More than anything, try and play those mental games with yourself and stay head strong through the 5 rounds. Remember, you all have it in you to crush this one!
6 Push Ups (10) (6 Handstand Push Ups) (10 Handstand Push Ups)
10 DB Snatches 45/25 (12 DB Snatches 50/35) (15 Alt DB Snatches 50/35) (15 Power Snatches 75/55)
RxD: Complete 3 Rope Climbs at any point
Adv: Complete 5 Rope Climbs at any point
Beef: Complete 7 Rope Climbs at any point
Bison: Complete 3 Short Rope Climbs and 4 Regular Rope Climbs at any point
:30 Max Cals any Machine
:30 Max Air Squats (Goblet Squats 53/35) (Front Squats 95/65)
*score total reps
– 3:00 rest –
:30 70m Run
:30 Max Rep Burpees (Beef: Bar Facing)
*score total reps
**Run = 1 rep
*Adv and Beef: Start on part B