👉 There will be no Wednesday (6/17) 7:15pm Yoga due to a scheduled coaches' meeting.
👉 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:
10/7 Calorie Row
5 Squat Therapy (slow and controlled, work on positions)
5 Inchworm + 3 Pushups (walk out, 3 pushups, walk back up)
Specific Warm Up (12-22)
Barbell:
5 Strict Press
5 Push Press
4 Jerk Balance (work on footwork for split jerk)
3-5 Split Jerks
4 Zombie Squat
4 Front Squat
4 Thrusters
then…
2-3 Front Squat + 1-2 Split Jerks building to starting weight
Toes to Bar:
10 Scap Pullups
5 Small Kips
5 Big Kips (2″ hitch)
4 Knees to Elbows
4 Toes to Bar (or option)
(26-44)
Every 3:00 x 6 sets
3 Front Squats + 1 split jerk (from rack)
Tough complex today, the goal is to push our front squat as much as we can while still having some reserve for our split jerk. This is one of the best ways to build up your clean and jerk overall, and this also helps add some working volume to our strength cycle for the week even though these are front squats and not back squats! Push it!
RX: (48-58)
EMOM x 10 minutes
10 Thruster (75/55lb.)
10 Toes to bar
Intermediate:
EMOM x 10 minutes
8 Thruster (45/35lb.)
8 Hanging knee raises
Baseline:
EMOM x 10 minutes
6 Thruster (45/35lb.)
8 Lying toes to rig
Today begins with a front squat and jerk complex, a great tool for developing leg drive and confidence in the jerk. By squatting before the jerk, we’re building the strength reserve needed to drive a heavy bar overhead even after a demanding clean. In the short term, this also gives us additional quality squat volume. While today’s focus is the front squat, this type of strength work will carry over directly when it’s time to retest our 3-rep max back squat later in the training cycle.
The conditioning piece is a true test of consistency. It may feel manageable at first, even for advanced athletes, but the challenge builds as fatigue accumulates and the reps add up. Success will come down to controlling your breathing, managing muscle fatigue, and maintaining a sustainable pace. For athletes capable of performing the prescribed movements, the best scaling option is often reducing the volume each minute rather than changing the movements themselves. The goal is to start with a target that is challenging but maintainable, fighting to hold your pace throughout rather than starting too aggressively and being forced to adjust midway through the workout.