Daily WOD
 | Mon, Jun 30 2025 |  |
 | Gymversary: Kristen(3) |
| 250630 METCON | 250630 AT-HOME WOD | 250630 OPTIONAL STRENGTH | 250630 OPTIONAL ROW DIP |
250630 METCON
(Weight, Int, Sc)
For load:
3-3-3-3-3-3-3
Back squat
Rx2: Same as Rx'd
Rx3: 5-5-5-5-5-5-5
Back Squat
Intended Stimulus:
-Build to a 3-rep-max back squat for most athletes.
-Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
-All sets at 75% of 1-rep max or heavier for most athletes.
-Rest 3:00 between sets.
-Compare to 250415 and 241101.
| 1st | 275 Rx | Nidia Mon, Jun 30, 2025 | | 2nd | 215 Rx | McKenzie Mon, Jun 30, 2025 | | 3rd | 210 Rx | Emily S Mon, Jun 30, 2025 | | 1st | 395 Rx | Jeremy Mon, Jun 30, 2025 | | 2nd | 365 Rx | Tom Mon, Jun 30, 2025 | | 3rd | 315 Rx | Evan B Mon, Jun 30, 2025
Chad Mon, Jun 30, 2025 |
| Jeremy | 395 Rx | | | Tom | 365 Rx | 385 x 2, bailed last rep | | Chad | 315 Rx | | | Evan B | 315 Rx | | | Willy | 300 Rx | | | Nidia | 275 Rx | | | Thomas B | 275 Rx | | | Eddie | 245 Rx | | | Ron | 240 Rx | | | McKenzie | 215 Rx | | | Emily S | 210 Rx | 10# PR | | Dale | 195 Rx | | | James B | 195 Rx | | | Kristen | 185 Rx | | | Trina | 185 Rx | | | Lindsey C | 185 Rx | 10# PR | | Alex D | 175 Rx | | | Mari | 170 Rx | | | Kori | 165 Rx | 30#PR | | Carlie | 165 Rx | | | Scott P | 155 Rx | | | Tyler S | 155 Rx | | | Maddy | 145 Rx | | | Christine | 145 Rx | | | Jeanne | 135 Rx | | | Mariah | 135 Rx | | | Veronica | 130 Rx | | | Kherri | 130 Rx | | | Rebecca P | 120 Rx | | | Kelly P | 120 Rx | | | Cecy | 115 Rx | | | Sarah Y | 95 Rx | | | Melissa J | 85 Rx | | | Alicia | 75 Rx | | | Elizabeth | 70 Rx | | | Susan | 65 Rx | | | Alice | 60 Rx | | | Denisha | 35 Rx | | | Debra | 65 | Front Squat |
|
250630 AT-HOME WOD
(Check In)
At-home option:
Every 3:00 for 7 sets:
10 jumping air squats
10 walking lunges
10 dumbbell front squats (35/50 lb)
– Use two dumbbells.
|
250630 OPTIONAL STRENGTH
(Weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knees.
2 drop sets:
1 complex at 95%
1 complex at 90%
NOTES:
-Welcome to the in-between-cycles week of our Strength program. Use this week’s strength sessions to recover, realign, and prepare for the next cycle starting July 7.
-Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank rather than going as heavy as possible.
-Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
-Rest 3:00 between sets.
|
250630 OPTIONAL ROW DIP
(Reps)
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
-Score is total reps and calories.
NOTES:
-9/12+ calories in each set.
-Maintain 3+ unbroken reps on the ring dips.
-Complementary movements for maximum intensity.
-Give 95% effort on the rower for as long as you can. Expect to start strong and drop off, but hang on for as long as possible.
-Sit tall on the rower and don’t forget to breathe. Hunching over will make it harder to catch your breath.
-Don’t push to failure on the ring dips. Come off the rings 2-3 reps before failure. If you hit failure too soon, it will be very difficult to complete more than one set within the 30-second intervals.
|
