We’ve got a big weekend ahead!
This Saturday, as we are celebrating America’s 250th birthday, we are also throwing Nick a going away post WOD pool party!
If you haven’t heard, Nick is taking his talents to Denver. It sucks. We don’t want him to go, but we are excited for him and his next chapter of life.
To kick off the grieving process, we thought it would be easier to drown our sorrows poolside in hotdogs, burgers, beer and whatever else is at the potluck.
Here is the Saturday schedule:
- 7:45am – Regular WOD
- 9am – Special Nick WOD
- 12pm – Pool party and potluck cookout at Coach Tyson’s house
Tyson’s house is located at 9116 Mercer Dr, Dallas, TX 75228. We will only need sides as the gym is supplying burgers and hot dogs. This event is BYOB and is casual so you can come and go as you please!
Monday 6/29
Fitness & Performance
A) E4M x 4 sets:
– 8/s DB split squats (regular or rear foot elevated)
– 10/s KB bent over rows
– 4-8 supinated pull-ups (weight or sub 2-4 supinated negatives)
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 12 RKB swings + 9 air squats
Even: 12/9 cal row + 9 dips + 6 box step-ups
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15 RKB swings (53/35) + 10 air squats
Even: 15/12 cal row + 5-10 ring dips + 5 box jump overs (24/20”)
RX+ use 70/44
Tuesday 6/30
Fitness & Performance
Aerobic Tester
30 min AMRAP:
– 500/400m row
– 12 DB thrusters (35/20s)
– 12 toes to bar or hanging knee raises
– 12 ring or inverted BB rows
– 400m run
– 12 box jump overs or step-ups
– 16/12 push-ups (Fitness sub 12 reps)
– 12 prisoner reverse lunges
– 40 double or single unders
Wednesday 7/1
Fitness
A) E2.5M x 6 sets
Odd sets:
– 10/s SA half kneeling DB press
– 20 alternating KB gorilla rows
Even sets:
– 16 goblet hold alternating curtsy lunges
– 5/s side plank clamshells with 5 count hold
B) E60S x 10-20 sets:
– 6 SA DB hang power clean + push press (3/side)
– 4 strict pull-ups
– 2 burpees
Performance
A) E2.5M x 6 sets:
– 5-5-5-3-3-3 push jerks
*Bar is taken from floor
*These should be fluid touch and go reps
B) E60S x 10-20 sets:
– 3 touch and go power clean + push jerk (155/105, 135/95, 115/75, 95/65)
– 3 strict or 5 kipping pull-ups
– 3 burpees over the barbell
Thursday 7/2
Fitness & Performance
A) E2M x 8 sets
Odd:
– 8/s SL DB/KB Romanian deadlifts
Even:
– 10/s half kneeling banded high row w/ pause
– 8-12 dips
Fitness
B) 5 rounds for time:
– 5 up/down DB devil cleans
– 10 alternating prisoner reverse lunges
– 10 DB push press
– 15/12 cal row
R60S
Performance
B) 5 rounds for time:
– 5 DB devil cleans (35/20s)
– 10 alternating DB reverse lunges
– 10 DB push press
– 20/15 cal row
R60S
RX+ complete 6 rounds
Friday 7/3
Fitness & Performance
A) E3M x 6 sets:
– 5-5-3-3-2-2 bench press @ 21X1 tempo
After odd sets – 8-10/s half kneeling SA banded lat-pull-down
After even sets – 8-10/s shoulder external rotations
B) Strength Option
3-4 sets for quality:
– 1 lap forward sled drag or push (tough)
– 10-15 band or cable tricep push-downs
– 16-20 alternating DB curls
– 10/s lean away SA DB lateral raises
OR
Conditioning Option
E5M x 3-5 sets:
– 500/400m row or 1000/800m bike
– 12 or 16 alternating DB hang power snatch
– 8 or 12 DB goblet squats
– 12 ring rows
Saturday 7/4 – July 4th
Fitness & Performance
TBA
Sunday 7/5
10-12pm Open Gym