
CONGRATULATIONS to our first Annual Suns Out Guns Out Nutrition Challenge Winners!!
CONGRATULATIONS to our first Annual Suns Out Guns Out Nutrition Challenge Winners!! EVERYONE kicked some major butt, and we are SO proud of everybody who dedicated themselves to make a change and get their nutrition in check! FIRST PRIZE: Jose Cortez! Barely missing a day without nearly perfect points, Jose pulls in for the win! Jose beat his time 1 nutrition WOD by a whopping 23 points, and hit major PRs over the last 9 weeks! Those gymnasty skills are looking AWESOME Jose!
Friday, June 30th
A. METCON: 10 Minute AMRAP: 10 Hang Power Snatches (95/65) 10 Overhead Squats 10 Thrusters 10 Sumo Deadlift High-Pull *Rest 8 Minutes, then… B. MIDLINE: 3 Rounds of: Every 2 minutes on the 2 minutes Station 1: 80 Double Unders Station 2: 30 Sit-Ups Station 3: 30 Calorie Row
Thursday, June 29th
A. METCON: 7 Rounds For Time: 7 Hang Power Cleans (135/95) 7 Bar Facing Burpees 7 Chest to Bar Pull-ups B. TIME TO GET SWOLE AND FLEXY...ROMWOD!
Wednesday, June 28th
A. WARM UP: Row/Run 400m 2 Rounds: 10 Squat to Stand 10 Medicine Ball Cleans 5 Split Jerks 5 Inchworms B. STRENGTH: With a running clock… A. At the 0:00 6 Minute EMOM: 2 Split Jerks From the Rack @ 65% *2 minute rest B. At the 8:00 6 Minute EMOM: 1 Squat Clean and Jerk at 75% *2 minute rest C. At the 16:00 8 Minute EMOM: 1 Squat Clean *75%, 80%, 80%, 85%, 85%, 90%, 95%, 95+% *2 minute rest D. At the 26:00 3x8 Deadlift @ 60% *Rest as needed
Tuesday, June 27th
A. WARM UP: 2 Rounds: 10 Goblet Squats with 2 Second Hold at the Bottom 5 Kipping Swings 5 Toes to Bar 5 Wall Ball Shots Row 10 Calories B. METCON: 5 Rounds For Time: 21 Wall Balls (20/14) 15 Calorie Row 9 Toes to Bar C. MIDLINE: 3x20 Abmat Sit ups 3x20 Good Mornings (45/35) *Rest as needed
Monday, June 26th
A. WARM UP: 200m Run Down: Bear Crawl Back: Crab Walk 10 PVC Passthroughs 5 Power Snatches 5 Clean and Push Jerks 5 Thrusters 5 Handstand Push-Ups B. GYMNASTICS CONDITIONING: Death by Handstand Push-Ups On the first minute do 1 HSPU, 2 on the second.... You are finished once you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.) *20 Minute Time Cap C. METCON: With a Partner: Run 200m 30 Snatches (115/75) (FB - 135/
Bring a Friend Saturday! June 24th
A. WARM UP: Row/Run 400m Down: Samson Stretch 10 PVC Passthroughs 2 Rounds: 5 Kipping Swings 5 Chest to Bar Pull-Ups 6 Alternating Front Racked Reverse Lunges 20 Double Unders B. METCON: 24 Minute EMOM (8 Sets): Minute 1: 10 Chest to Bar Pull-Ups Minute 2: 12 Alternating Front Racked Reverse Lunges (115/80) Minute 3: 10 Lateral Burpees over the Barbell + 20 Double Unders *Score is total rounds completed
Friday, June 23rd
A. WARM UP: Run 200m Down: Crab Walk 2 Rounds: 10 Med Ball Cleans 10 Push Ups 3 Ring Dips B. METCON: 21-15-9 Power Cleans (135/95) Ring Dips 400m Run
Thursday, June 22nd
A. WARM UP: Down: Bear Crawl Back: Broad Jump 10 Primal Pullthroughs 2 Rounds: Handstand Hold with 10 Shoulder Shrugs 3 Handstand Push-Ups 5 Toes to Bar 5 Burpee Box Jumps B. GYMNASTICS SKILL: 10 Minute EMOM: 5-8 Toes to Bar *Focus on a large kip swing to try and connect your T2B today. Then… 10 Minute EMOM: 5-8 Kipping Handstand Push-Ups *If you are proficient at kipping HSPU, try deficit, strict or handstand walking today.
Wednesday, June 21st
A. WARM UP: Row 400m 10 Muscle Snatches 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sots Press 5 Squat Snatches 5 Squat Cleans B. BARBELL SKILL/STRENGTH: 9 Minute EMOM: 1 Squat Snatch at 75% *Rest 2 Minutes At the 11:00 9 Minute EMOM 1 Squat Clean at 75% *Rest 2 Minutes METCON: At the 22:00 21-18-15-12-9-6-3 UNBROKEN Overhead Squats For Time (75/55) (FB – 95/65) *Rest as long as needed between sets. If you fail a set, you will start that set over from the be