Programming June 12-16

June 11, 2023
Programming June 12-16

A huge shout out to all the athletes that participated in the Strongman Classic this weekend!

Mel and Mia represented the battle of the ages and showed us all that it is heart that matters not the number of years. Congratulations to both of you for getting outside your comfort zone and showing us all how it's done!

After 4 events and a tie breaker here are the podium finishers:

Novice Male Division

1st Place: Hollen Townley

2nd Place: Mel Smith

Novice Female Division

1st Place: Nicole Paolantonio

2nd Place: Jenny Miller

3rd Place: Adrianna Burroughs

Rx Male Division

1st Place: Stephen Thompson

2nd Place: Chris Sedillo

3rd Place: Jason Jonas

Rx Female Divison

1st Place: Tatjana Sulaver

2nd Place: Jesse Green

3rd Place: Ariel Correira

Congratulations to ALL our athletes and a shout out to Coach Jeff for putting it all together and making it a great event. Next one will be in December so start getting excited now!

Here's the fun that is coming your way this week. See you in class!


Strength: Plank Dumbbell Pull Through 20-20-20


For 5 cycles:
AMRAP in 3 mins of:
3 Push-ups
6 Alternating Dumbbell Snatches, 50/35
9 AbMat Sit-ups
Rest 1 min between each cycle.
For each cycle restart the AMRAP


Strength: Overhead Squat : 3-3-3-3-3

After the last set of Overhead Squats, use the same weight and perform a max rep set of back squats


For time:
30 Double Unders
15 Overhead Squats, 95/65
50 Double Unders
10 Overhead Squats, 95/65
100 Double Unders
5 Overhead Squats, 95/65
50 Double Unders
10 Overhead Squats, 95/65
30 Double Unders
15 Overhead Squats, 95/65


Every 1 min for 10 mins
3 Strict Handstand Push-ups


For time:
15 Handstand Push-ups
5 Clean & Jerks, 135/105
12 Handstand Push-ups
4 Clean & Jerks, 155/125
9 Handstand Push-ups
3 Clean & Jerks, 185/145
6 Handstand Push-ups
2 Clean & Jerks, 205/155
3 Handstand Push-ups
1 Clean & Jerk, 225/165


Strength: Deadlift : 3-3-3-3-3-3-3


In 9 mins do:
Run, 600 m
then in the remaining time, AMRAP of:
10 Deadlifts, 225/155
5 Toes-to-bars



For time:
Row, 500 m
20 Thrusters, 135/95
10 Bar Muscle-ups

Rest 5 mins

Row, 500 m
20 Thrusters, 95/65
10 Ring Muscle-ups

Post WOD speed test: 500m row for time

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