Week of 6/18 -6/24

PROGRAMMING FOR WEEK OF 6/18/2108 - 6/24/2018


Announcements: New Program Cycle Starts This Week!

Program write up will be in your emails today. Give it a read over to review this next cycle's program and our goals. 


KinetikChain's Dr Bruce is visiting NEXT MONDAY, June 25th to treat our members. Sign up on sheet next to iPad!

Many of our members already visit Kinetikchain for minor aches, tweaks, and movement issues.  They are a group of chiropractors we have worked with for 7 years now. They perform, ART, Dry Needling, Cupping, Graston, and much more. My favorite part about the team at Kinetik is that they no only treat symptoms,  but will take time to address the movement issue that is causing you pain.

Treatment will be $50 paid in cash or card to Dr. Spencer Bruce next Monday. This is a great deal and he will be at OUR GYM, so all you have to is sign up.We will have spots open all afternoon.


MONDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Goal is to find a consistent number that you can perform
all 10min. Better to shoot for a easier scale than fail on min 6.
+
Every 5min for 30min
5 Thrusters (135/95)
10 Deadlifts (135/95)
10 Burpee over Bar

Score = 5 completion times"

Cool Down
Accum 5min in FLR


TUESDAY
5 Sets
A1) 12 Incline Db Press (2 red plate stacked) @30X1
R60
A2) 12 Seated Banded Row (3302
R60
+
5 Sets
400m Run
Rest 1:1

Record Total time

Cool Down
15 Deficit Calf Raises
x 3-4 sets


WEDNESDAY
Handstand Practice:
The Kick Up and Hold
Free Standing Hold
+
2 RFT or 20min AMRAP:
50 Wallball
40 Abmat situp
30 KBS (53/35)
20 Toes to bar
10 Burpees

Cool Down
550m Single Arm Farmer Carry


THURSDAY
EMOM x 10min:
Pullups or Variation...
- Scapula Pullups
- Barbell Pullups
- 35s of Neg Pullups
- Strict Pullups

*Find a constant number that you can perform
all 10min and perform that number
+
5 RFT
6 Push Jerks (205/135)
50 Double Unders > Ball Junps

Cool Down
Pigeon Stretch 3 min per side


FRIDAY
At very hard effort:
5 Heavy front squats
150m Sprint (end of alley)
(Rest 3min)
x 5-6 sets

Cool Down
NONE


SATURDAY
Teams of 3;
p1 - Single arm farmer's walk, 100m
p2 - 25 Air squats
p3 - 10 Burpees

Complete as many rounds in 30minutes as possible, rotate only when p1 returns with carry implement and p2/3 finish their movement reps