The 8:00 AM WOD class will be cancelled on Saturday, June 20 due to a private event at the gym.
Please join us at one of our other Saturday classes:
• 6:00 AM – Weightlifting
• 7:00 AM – WOD
• 9:00 AM – Engine45
Thank you for your understanding!
General Warm Up (5-12)
3 rounds:
:20 Plate Hops, Rest :10
:20 Plate Plank Step Up, Rest :10
:20 Plate ground to overhead, Rest :10
:20 Box Step Ups, Rest :10
plate plank step up:
Specific Warm Up (12-20)
Box Jump Over:
4 Low Box Jump
4 Low Box Jump Over
4 Workout height box jump over
Power Clean
5 Deadlift
5 Hang Jump and Shrug
5 Hang Elbows High and Outside
5 Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
RX: (25-49)
6 rounds of: 2:00 AMRAP/ 2:00 rest
12 Power Clean (135/95lb.)
12 Box jump over (24/20)
Max abmat sit ups
*Score is number abmat sit ups accumulated throughout the 6 rounds.
*Goal is to have :30 + to do abmat sit ups each round. The load on the power clean should be something athletes can do touch and go in 2 sets to be moving fast enough. Consider a reduction in rep volume of cleans or box jumps as a valid scale, not just making the movements lighter/ easier.
Intermediate:
6 rounds of: 2:00 AMRAP/ 2:00 rest
12 Power Clean (95/65lb.)
12 Box jump over (20/16′)
Max abmat sit ups
Baseline:
4 rounds of: 2:00 AMRAP/ 2:00 rest
9 Power Clean (55/35lb.)
9 Plate jump over (20/16′)
Max abmat sit ups or assisted band sit ups
(53-60)
3 sets:
1:00 Max L-sit or Hollow Hold
Rest 1:00
*1 second = 1 rep
**Accumulate as much time in the hold as possible during that 1 minute of work
4 rounds
1:00 erg of your choice
1:00 crossover box step up and over
1:00 :10 hollow/ :10 superman hold
1:00 erg 2 of your choice
1:00 jump rope: single under/ stationary running/ double under
1:00 standing Russian twist (landmine style)
1:00 10 DB upright row + 10 DB strict press
Today’s workout is a 1:1 work-to-rest sprint-style session. Unlike yesterday, the movements are simple, but the demand is high. The barbell load should be something you can cycle from the floor and complete in just a couple of quick sets with minimal rest. Ideally, you should be able to start each round unbroken, knowing that fatigue will build and make later rounds more challenging. The goal is to push the pace during the work periods while taking full advantage of the recovery between rounds.
Your score today is the total number of AbMat sit-ups accumulated across all six rounds. For athletes looking for an additional challenge, GHD sit-ups can be substituted in place of AbMat sit-ups, provided they have the capacity and experience to perform them safely under fatigue.