27 Jun MONDAY, JUNE 28TH
WOD: 30 min to find 1 rep max Back Squat Finisher: 2 rounds 10 Back extentions 1 min plank PEEK into the WEEK...
26 Jun SUNDAY, JUNE 27TH
MOBILITY/ SQUAT PREP A. CNS stimulation Barbell back rack hold 20 sec on/ 1 min rest- 3x @90-100+% of 1 rep max back squat B. Mobility Banded Spider lunges- hip distraction complex Banded Rocking spider lunges (ankles) Then, 2 min goblet squat hold (at bottom of squat) C. Glute/ core activation 4 rounds for...
25 Jun SATURDAY, JUNE 26TH
PARTNER WOD: 5 min stations for max reps/ 1 min rest between stations A. Sled push 1 rep = 50ft (45/15) B. 100m Sprint relay C. Calorie Row D. Burpees over plank E. Ground-to-overhead / or Double DB clusters for LNT Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 PEEK into the WEEK...
24 Jun FRIDAY, JUNE 25TH
SKILL: Rope Climb Technique (TIP: WEAR KNEE-HIGH SOCKS) Progressions: -foot hook -from a box -without a box -how to go up x2 -how to come down WOD: for time 5-4-3-2-1 Rope climb, 15ft * 10-8-6-4-2 Snatch (power or squat) Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 *Rope climb scale options: -½ climb -rope walks PEEK into the WEEK...
23 Jun THURSDAY, JUNE 24th
STRENGTH: Every 2 min x 5 sets 3 Tempo Strict press 0:0:3:2 @50-60% (3 sec negative with a 2 sec pause/reset at the front rack) WOD: 3 rds for time 500m row 25 Hand-release push-ups 50 DUs PEEK into the WEEK...
22 Jun WEDNESDAY, JUNE 23RD
STRENGTH: Every 2.5 min x 5 sets Back squat complex: 1 tempo*, 2 (1.25) squat, 2 regular *tempo: 3 sec neg, 3 sec hold at bottom (3:3:0) →start at ~45% and increase as desired (no heavier than 60%) WOD: 30 sec on/off x 6 rds 1 round = 30 sec Assault bike for max...
21 Jun TUESDAY, JUNE 22ND
Hero WOD: “Blake” 4 rounds for time: 100ft Plate overhead walking lunges (45/25) 30 Box jumps (24/20") 20 Wall balls (20/14#) 10 Handstand Push-ups *30 min cap* "U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed...
20 Jun MONDAY, JUNE 21ST
Strength: Every 2 min for 5 sets 3 reps Tempo Deadlifts @ 50-60% 3 sec up, 3 sec hold, 3 sec down, tap floor and repeat (3:3:3:0) WOD: 10-1 Chest-to-bar pull-ups Clean and Jerks Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 PEEK into the WEEK...
18 Jun SATURDAY, JUNE 19TH
JUNETEENTH WOD: 65 sec moment of silence Then, 6 rounds for time 400m weighted run 19 Single Arm DB Hang Squat Cleans 18 Single Arm Devils Press 65 Russian Twists ***Single DB Lv1: 20/10 Lv2: 25/15 Lv3: 35/25 40 min cap PEEK into the WEEK...
17 Jun FRIDAY, JUNE 18TH
Strength: 5 sets of 5-10 Ring Dips Rest 90s after each set (add weight if necessary) Scale: -Banded -Negatives -Bench dips (video) WOD: 12 min AMRAP 12/10 Cal Row 36 Single Arm DB Shoulder-to-overhead Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 PEEK into the WEEK...