Monday 6.19.2023

*Coach’s Note: We will be starting a new Strength Cycle next Monday (6/26); this week will serve as a transition week into that. Look for more details in this week’s email blast!

“FITNESS” & “PERFORMANCE”

A. Five sets of:
Power Clean x 1.1.1 @ 75-85% of 1-RM
Rest 10 seconds b/t singles
Rest 90-120 second between sets

OR

Three sets of:
Barbell Hip Thrust x 8-10 reps @ 21X1
Rest 30 seconds
Seated Banded Row x 12-15 reps @ 11X1
Rest 30 seconds
Side Plank Rotations x 10-12/side @ 2011 (hold a small plate or DB here if able to keep good control)
Rest 60 seconds

B. "JUNETEENTH 2.0"
In teams of two, complete the following:
Six rounds each partner (alternating whole rounds) of:
6 Devil's Presses (50/35 lb)
19 Air Squats

immediately followed by...
1865 Meters of Rowing (as a relay)

“ENDURANCE (AKA SWEAT SESH)”

Every 3 minutes, for 30 minutes (5 sets of each):
Station 1 — 200m Run + 600/500m Bike Erg
Station 2 — 300/250m Row + 300/250m Ski

*Your goal is to have at least 45 seconds of rest between stations — adjust distances accordingly. Your first sets should feel comfortable, with the difficulty increasing you as progressed through the workout (though keeping the same or similar times for each set).