Happy Sunday everyone, we hope everyone had a great weekend! Who’s still recovering from “Filthy Fifty” ??
As we reach the halfway point of July, it’s a great time to reflect on our progress and gear up for another exciting week ahead. We’re now entering the second week of our Olympic weightlifting cycle, our goal into week two is to focus on form and technique—this foundation is key as we increase our loads throughout the following weeks. Keep tracking your lifts, and don’t hesitate to ask your coaches for tips or adjustments🏋️♀️.
Our teen class is entering its final week for the Summer Program, and it’s been incredible to watch our young athletes grow and develop their skills. We will be starting up another 6 week program during the school year! Our nutrition challenge is also wrapping up this week. These members have shown impressive commitment, and we can’t wait to see the final results💪.
As we move into the next week, remember to keep your goals in sight, whether it’s showing up, completing Wednesday’s benchmark wod, or supporting your teammates, every effort counts.
Let’s continue to lift each other up and make the most of this month together!
MONDAY
STRENGTH – ALL
Snatch 5×3*
*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 2 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
AMRAP x 10 MINUTES
2-4-6-and so on…
Power Snatch (115/75)
Toes to Bar
(Score is Rounds + Reps)
WORKOUT – FITNESS
AMRAP x 10 MINUTES
2-4-6-and so on…
Power Snatch (75/55)
Toes to Something
(Score is Rounds + Reps)
TUESDAY
WORKOUT – PERFORMANCE
EMOM x 20 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)
MIN 3&4 – 400m Run
MIN 5 – Rest
(Score is Slowest 400m Run)
WORKOUT – FITNESS
EMOM x 20 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – 20 DB Farmer Alt. Lunges (35/20)
MIN 3&4 – 300m Run
MIN 5 – Rest
(Score is Slowest 300m Run)
FINISHER – ALL
AMRAP x 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.
WEDNESDAY
STRENGTH – ALL
Back Squat 3×5
Tempo Back Squat (31X1)*
*Use the same Moderate weight for all sets.
Remember Reading Tempo…
1st Number is ‘Descending Phase of the Movement’
2nd Number is ‘Down Static Position’
3rd Number is ‘Ascending Phase of the Movement’
4th Number is ‘Up Static Position’
(Score is Weight)
BENCHMARK WORKOUT – PERFORMANCE
Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
BENCHMARK WORKOUT – FITNESS
“JACKIE (FITNESS)”
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
THURSDAY
WORKOUT – ALL
AMRAP x 25 MINUTES
200m KB or DB Farmers Carry (Athlete Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee Push-Ups
*Use a pair of Light or Light-Moderate KBs
(Score is Rounds + Reps)
FINISHER – ALL
EMOM x 6 MINUTES
MIN 1 – :45 KB Alt. Around the Worlds
MIN 2 – :45 KB Hollow Body Flutter Kicks
FRIDAY
STRENGTH – ALL
Clean and Jerk 5×3*
*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 2 of 6
Strength | Olympic Lifting Cycle
WORKOUT – PERFORMANCE
6 ROUNDS FOR TIME
5 Power Clean & Jerks (155/105)
10 Box Jump Overs (24/20)
(Score is Time)
WORKOUT – FITNESS
6 ROUNDS FOR TIME
5 Power Clean & Jerks (115/75)
10 Box Jump Overs (20)
(Score is Time)
SATURDAY
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
FOR TIME*
100-80-60-40-20
Wall Balls (Athlete Choice)
Burpees
Sit-Ups
*P1 works while P2 rests. Split work as needed.
(Score is Time)
