Wednesday, June 19th
A. WARM UP: Row 500m 10 Air Squats 10 PVC Passthroughs 10 Snatch Balance 5 Squat Snatch + Overhead Squat *Take 5 Minutes to Warm Up Squat Snatch B. STRENGTH: Mins 1-8: 8 Minute EMOM: 1 Squat Snatch + 1 Overhead Squat @ 70% Rest 2:00 Mins 10-18 8 Minute EMOM: 1 Squat Snatch Starting @ 75% and Build over the 8 Sets Rest 2:00 Mins 20-28: 8 Minute EMOM: 1 Squat Clean and Jerk @ 85%1RM Rest 2:00 Mins 30-38 8 Minute EMOM: 1 Split Jerk From the Rack
Tuesday, July 18th
A. WARM UP: Run 200m 3 Rounds: 4 Burpee Box Jumps 5 Deadlifts (Build in Weight Over the 3 Sets) 5 Toes to Bar B. METCON: 3 Rounds for Time: 5 Burpee Box Jumps (24/20) 10 Deadlifts (225/155) (FB – 265/185) 15 Toes to Bar C. STRENGTH ACCESSORY: A. 4x12 (6/side) Bulgarian Split Squat with Kettlebell or Dumbell B. 4x8 Pendlay Row C. 4x20 Sit-Ups
Monday, July 17th
A. WARM UP: Row 10 Calories Down: Spiderman Lunge Back: Bear Crawl Row 10 Calories 10 Wall Squats 10 Clean and Jerks B. STRENGTH: Every 2 Minutes, Back Squat 3x8 @ 65% C. METCON: *In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. Each person is done when they reach their 30 reps. Row 400 Meters Ground to Overhead (135/95)
BRING A FRIEND Saturday - July 15th
A. STRENGTH: Every 90 Seconds for 10 Sets: Work up to a heavy complex of: 1 Power Clean + 1 Squat Clean + Push Jerk + Split Jerk B. METCON: 5 Rounds For Time: 30 Double Unders 30 Box Jumps (24/20) 30 Wall Balls (20/14)
Friday, July 14th
A. WARM UP: Down: Lunge with PVC Passthrough Back: Inchworm 10 Kipping Swings 10 Good Mornings 5 Handstand Push-Ups B. STRENGTH: Bench Press, Every 90 Seconds 3x8 @ 60% C. METCON: E2MOM for 10 Rounds: 3 Muscle Ups (sub 6 Chest to Bar Pull-Ups) 5 Deadlifts (225/155) 7 Kipping HSPU
Thursday, July 13th
A. WARM UP: Run 200m 10 Medicine Ball Cleans 10 Burpees 10 Sit-Ups B. METCON: 30 Minute AMRAP: 400m Run 30 Hang Squat Cleans (75/55) 400m Run 30 Burpees C. TIME TO GET SWOLE AND FLEXY...ROMWOD!
Wednesday, June 12th
A. WARM UP: Row 500m 10 PVC Passthroughs 10 Muscle Snatches 5 Behind the Head Press 10 Overhead Squats 5 Snatch Balance 5 Sots Press B. STRENGTH: Running Clock... Minutes 1-9: Every 90 Seconds for 6 Sets: 2 Squat Snatches (80%) 2:00 Rest Minutes 13-22: Every 90 Seconds for 6 Sets: 2 Squat Clean and Jerks (80%) 2:00 Rest C. CONDITIONING: With a Partner, Alternate 4 Rounds Each for 20 Calorie Rowing
Tuesday, July 11th
A. WARM UP: 200m Run Down: Frankenstein Kicks Back: Samson Stretch 20 Split Squats (10/leg) 10 Russian Kettlebell Swings B. METCON: 3 Rounds For Time: 400 Meter Run 20 Russian Kettlebell Swings (70/53) C. STRENGTH ACCESSORY: 3x10 Romanian Deadlift 3x6 Bulgarian Split Squat 3x20 Sit-Ups *Athletes will complete these movements having as much rest as needed. They will choose the most challenging weight to use while focusing on good technique.
Monday, July 10th
A. WARM UP: Row 2 Minutes Down: Side Walk with Band Around Knees 10 Air Squats Back: Side Walk with Band Around Knees 10 Air Squats 10 Primal Pullthroughs 5 Kipping Swings 5 Pull-Ups B. STRENGTH: Back Squats, Every 3 Minutes: 3x10 @ 60% C. METCON: "Jackie" 1000m Row 50 Thrusters (45/35) 30 Pull ups
BRING A FRIEND Saturday - July 8th
METCON: 30 Calorie Row 30 Box Jump Overs (24/20) 30 Power Snatches (75/55) 30 Overhead Reverse Lunges (75/55) 30 Sumo-Deadlift High Pulls (75/55) 30 Box Jump Overs (24/20) 30 Calorie Row 💥If you don't have any plans for today, there's an awesome event happening at the Des Moines Marina. It's the 10th annual Washington's Strongest Apple. Watch men and women of all ages compete in strongman events!
