Let’s get after it.  Don’t forget about the Nutrition Seminar tonight at 6:30 pm.  Also, next week is Assessment Week!  Make your very best effort to be here because we are doing some baseline testing as we enter into our next cycle of programming!

CPU warm up (Bar x5reps each)

Clean Pull+ Clean RDL + Clean From Knees (1+1+2) OT 90sec 12min
* First 3 sets @50% then the next 5 set move up in weight only if mechanics are there*

Split Jerk
OTM 5min @50% x3 Reps

Front Squat
4×3 moving from light up to moderate load
1×3 at a heavy load, 5lbs heavier than last week

Conditioning

7min AMRAP
3 rounds
7 Pull ups
7 toes to Bar
7 KBS 70/55
Then with the remaining time as many power clean and jerk@ 70%

Clean & Jerk 6 x 3 OTM @ 75% 1RM

*If you struggle with squat snatches or squat cleans, do power snatch/OHS and power clean/front squats. Elevate heels as needed to achieve below parallel depth.  Depth with sound mechanics is more important than hitting heavy power cleans or power snatches today.

Here’s a good looking crew

10 Minute AMRAP
10 Burpees
20 KB Swings (35/25)
Run to green dumpster and back

Score is number of reps of burpees and KB swings. The run has no barring on the score but must be completed before starting the next round

Standards

SPU Warm Up (BAR x5reps each)

Snatch Lift Off + Snatch Pull + Snatch RDL to Knee + Lap Snatch
OT2min 16min
*First 3 sets keep at 50%, then for the following 5 build to something heavy but priority should be mechanics over weight.*

Snatch Grip RDL to knees 3×3 95-105% of snatch

Back Squat
4×5 starting at a very light weight and building up to a moderately heavy weight
1×5 5lbs heavier than last week

-THEN-

Conditioning

3 Rounds each for time:
10 Alternating Dumb Bell Snatches 55/35
15 Burpees
20 Squats
Rest 90sec

Teams of 3. Alternate every 250m.

focused

Rough Ride

AMRAP 12

6 Front Squat (135,95)
6 HSPU
200m Run

Y’all know Reggie? He’s a hard workin 7 PM’er.

The I Can Games are going on in Hilton Head this weekend June 15-16th.  There is an individual day on Saturday and teams of 4 on Sunday.  We already have a few people from No Excuses who are competing!  Check out the WODs and sign up scaled or RX by yourself or with a team!  Sign up here!

Fancy Pants

AMRAP 15
10 HR Push-Ups
15 Wall Balls (20/14)
20 KB Swings (55/35)

Scot P

The I Can Games are going on in Hilton Head this weekend June 15-16th.  There is an individual day on Saturday and teams of 4 on Sunday.  We already have a few people from No Excuses who are competing!  Check out the WODs and sign up scaled or RX by yourself or with a team!  Sign up here!

SPU Warm Up (BAR 5 Reps each)

Snatch Pull + Reverse Snatch Dead Lift + Snatch OT2min for 10min (1+1+2) start at 50% and work to something heavy but still mechanically correct.

Super Set
Snatch Grip RDL 3×3 100%
Over Head Squat 3×3 50% of snatch pause 3sec at bottom

Front Squat
4×3 starting Light and working up to a moderate weight (pause 3sec at bottom)
1×3 heavy (5lbs more than last week)

-THEN-

Conditioning

6min AMRAP
5/3 Strict Pull Ups
5 Strict HSPU
*if the HSPU is implausible then do 5 Strict Presses with Dumb Bells that add up to 50% of your body weight*

Clean & Jerk
7 x 3 OTM @ 70% 1RM

Jay

The I Can Games are going on in Hilton Head this weekend June 15-16th.  There is an individual day on Saturday and teams of 4 on Sunday.  We already have a few people from No Excuses who are competing!  Check out the WODs and sign up scaled or RX by yourself or with a team!  Sign up here!

No, not that!!

The I Can Games are going on in Hilton Head June 15-16th.  There is an individual day on Saturday and teams of 4 on Sunday.  We already have a few people from No Excuses who are competing!  Check out the WODs and sign up scaled or RX by yourself or with a team!  Sign up here!

CPU Warm Up(5 each)

Super Set
Clean RDL to Knee 3×3 70-100% Rest 30sec
Power Jerk 3×3 70-100% Rest 1min

2 Position Clean (Knee-Lap) OT2min for 10min 50-80% build up but mechanics come before weight

Back Squat
4×5 starting at a very light weight and building up to a moderately heavy weight
1×5 Heavy as possible

-THEN-

Conditioning

5min AMRAP
5 Power Cleans 65-75% of best clean
7 Wall Balls

Here’s a good looking group having a great time at the South East Regional!

Pain & Propane
3 Rounds
10 Front Squats (185,135)
20 C2B

The I Can Games are going on in Hilton Head June 15-16th.  There is an individual day on Saturday and teams of 4 on Sunday.  We already have a few people from No Excuses who are competing!  Check out the WODs and sign up scaled or RX by yourself or with a team!  Sign up here!

150 OHS (95,65)
150 Clean & Jerk (95,65)
150 Burpees

Oh yeah, teams of 4.

Team must finish all OHS before moving to the clean and jerks etc.

oh look, here’s a rough looking team of 4…where do we even find these people?!

The I Can Games are going on in Hilton Head June 15-16th. There is an individual day on Saturday and teams of 4 on Sunday. We already have a few people from No Excuses who are competing! Check out the WODs and sign up scaled or RX by yourself or with a team! Sign up here!