Notes:
🔷 Happy Father’s Day to all you fit dads out there!
🔷 If you haven’t yet done so, check your email for the #StayForMay gift cards worth $100 to O2, Born Primitive, Bear Komplex, and Puori. Deadline to use is June 25th so get to it!
Programming
-Monday-
CrossFit: Push Press strength then Single-Arm DB Deadlift, Single-Arm DB Thruster, and Situps
At-Home: Single-Arm DB Deadlift, Single-Arm DB Thruster, and Situps
Bodyweight: Jumping Squat, Situp, and Glute Bridge
Notes: Starting the week with overhead strength then a quick little triplet that’ll work the full body.
-Tuesday-
CrossFit: Back Squats then Double Under, Box Jumps and Ring Rows
At-Home: Double Under, Box Jumps and Ring Rows
Bodyweight: Lateral Hops, Lunge, and Push Up
Notes: Building on squatting strength from last session then hitting a cardio feeling AMRAP.
-Wednesday-
CrossFit: Clean & Jerk complex then Intervals of Clean & Jerk and Rowing
At-Home: DB Clean & Jerk and Running intervals
Bodyweight: Burpee and Running intervals
Notes: Practicing the Clean & Jerk building to a heavy set then partner style workout with short intervals of the C&J and Row.
-Thursday-
CrossFit: Parallette Pass Through, Strict Pull Up, Wall Ball, Strict Knees-to-Elbow
At-Home: Push Up, Strict Pull Up, DB Thruster, and Strict Knees-to-Elbow
Bodyweight: Push Up, Flutter Kick, Air Squat, and Situp
Notes: Gymnastics focus working :45 ON / :15 OFF for 20 minutes.
-Friday-
CrossFit: Power Snatch, Overhead Squat, and 400m Runs
At-Home: DB Snatch, DB OHS (or Goblet Squat), and 400m Runs
Bodyweight: Jumping Lunge, V-Up, 400m Runs
Notes: Doing this one in intervals to keep quality reps with the barbell then higher intensity on the runs.
-Saturday-
CrossFit: Russian KB Swing, KB Reverse Lunge, and Double Under
At-Home: Russian DB Swing, DB Reverse Lunge, and Double Under
Bodyweight: Burpee, Air Squat, Lateral Hops
Notes: Partner workout chipping through these reps together.