*Bring a Friend WOD + Wine, Friday, June 28th. Members and Non-Members please sign-up ahead of time so we can plan accordingly for supplies. Link HERE.

**Once again we have no one signing up for the Internal Team Throwdown. If you plan on participating please sign-up. Due to the lack of sign-ups we will be closing registration July 1st if we don’t have enough people and refunding athletes appropriately. Please sign-up at the link HERE.

WOD:

Session A:

1) 15 minute EMOTM:

Minute 1 – 1x (3 Deadlifts + 1 Hang Power Clean + 1 Front Squat)

Minute 2 – 2x (3 Deadlifts + 1 Hang Power Clean + 1 Front Squat)

Minute 3 – 3x (3 Deadlifts + 1 Hang Power Clean + 1 Front Squat)

Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit.

2) Low Hang Clean High-Pull: 3 sets of 5

Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them.

3a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Don’t crush yourself today, this will be way more squat volume than we’ve had the last few weeks.

3b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats

Same as above, keep the loading moderate, this is a lot of volume today.

3c) 18:00 – 23:00 – 5 minutes Max Reps @ Moderate Pace: Reverse Lunges

We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes.

4) AQAP:

800m Run

40 Dumbbell Squat Cleans 50/35

20 Burpees

Scale as needed.

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Concept 2 Bike – 5 sets of:

500m Easy – Seated @ Damper 1

500m Moderate – Seated @ Damper 5

500m Easy – Seated @ Damper 1

500m Hard – Seated @ Damper 7

250m Sprint – Standing @ Damper 10

750m Easy – Seated @ Damper 1

No rest between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE