June 30, 2017

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!

SECOND PRIZE: Diane Knesal! For the comeback win! Diane pulled up from a small points deficit by ann...

June 30, 2017

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

June 29, 2017

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!

June 28, 2017

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

June 27, 2017

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

June 26, 2017

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 - 135/95)

Run 200m

30 Clean and Jerks

Run 200m

30 Thrusters

Run 200m

*Athletes can break up barbell movements however they...

June 23, 2017

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

June 22, 2017

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

June 21, 2017

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.

June 20, 2017

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 beginning.

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