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Training Intent

– Strength: Final week of Box Front Squats. Even though the weights are 10% heavier from when we started this cycle the speed should still be on point.

– Metcon: Start slow and try to maintain. This workout will get incredibly hard on the lungs after the first few rounds.

Squat cleans should be completed as fast singles out of the gate. As always, people need to watch their pacing as both movements will inhibit their ability to augment their breathing.

Adv athletes shoot for 60+ reps.

Box Front Squat (4-4-4-4-4)

Rest 60 sec between

Power Clean (2-2-2-2-2)

Rest 90sec

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans

And so on adding 2 reps each round.

Score = total reps completed

Masters/Teens: (115, 75)
RxPlus 155/105

Goal’s Gym
Banded Reverse Hypers: 2 x 25
50 banded leg curls each leg


On Staying Hydrated



It’s summertime in the South. You know what that means… Temperatures above 90 degrees and humidity greater than 90%. This combination does not bode well for staying hydrated as it increases your sweat production, thereby decreasing your water and electrolyte levels.

Mosts ‘go-to’ rehydration drink is an unmentionable sports drink (or two) that rhymes with masquerade. These drinks contain electrolytes. That is true. But they also contain high amounts of sugar (~23g in a 12oz bottle) and artificial ingredients.

It’s a shame that we have been fed the lie that we need a particular drink to supplement our electrolyte intake.

The truth is that you can replenish your reserves in a much more nutritious, and much less damaging way. Here’s how:

  1. Drink enough water. The general rule is to drink at least 8 cups (as in a measuring cup – 8oz) per day. We like to keep it simple — drink water when you’re thirsty. That should do the trick.
  2. Eat whole foods high in electrolytes. This part is not difficult with a primarily plant-based diet (which Paleo is). Some foods high in potassium include bananas, dates, raisins, coconut, avocado, and spinach.
  3. Do not restrict salt intake. Salt (sodium + chloride) helps to retain fluid to keep us hydrated and is the one most depleted from sweating (and why your dog likes to lick your skin after a WOD…Salty!)

With knowledge comes power. In this case, it’s the power to decide against a sugar-laden beverage and opt for life-giving resources, instead.

Cheers to making better choices!


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Push Press (3RM)
15 min to work up to a challenging set of 3. Rest 2:00 between

– Adv: Work up to 85-90% for a triple.

– Beginners: 6 x 4-5 adding weight if form permits.

For time:

KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders

Masters/teens (44/25)

RxPlus: 50-40-30-20-10

Goal’s Gym
One Arm DB Row (15-15-15)
Banded Pushdown (12-12-12)


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Training Intent


All sets of Close Grip bench press should be efficient. There should be no stopping between reps. Sets should take between 5-6 seconds to complete.

The intent of performing Bench Press for maximal speed is developing force by utilizing high-threshold motor units.

Weights must be light to do this. If there is any hesitation in performing sets then you need to go lighter.




Pacing and managing shoulder/tricep fatigue is key with this workout.

Also, cycling T2B is important so break up into smaller sets if needed so you can be efficient.

Come up with a strategy before starting and don’t allow yourself to come close to failure with any of the pressing movements especially considering this piece gets harder towards the end.

Close Grip Bench Press (5-5-5-5-5)
Grip should be just inside of shoulders and elbows should stay tight to the body.

5 x 5 @55% for SPEED

Rest 1 minute between sets

For time:

50 Wallballs (20, 14)
25 Shoulder to 0H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs

Masters & Teens: 115/75, Bar Dips

25 minute time cap

Goal’s Gym
For weight:


DB Elbow Out Tricep Extensions

Rest 60s between sets



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Training Intent

For today’s metcon (“metabolic conditioning” for short), you should be able to move through all movements at a  consistent pace for very close to the entire :40s.

KB weight should be moderate. It’s possible to stay moving for the entire 40 seconds if your scaling is on point. The 20 seconds between movements will simply allow time to transition, but not full recovery so you should only move at 75-80% of max effort for every station.

The Goal’s Gym work should be kept within about 10-12 minutes with no excessive rest. Make sure you keep your elbows close and low on the zottaman curls to target your biceps.

AMRAP – Reps
5 Rounds of :

40s Work/20s Rest:

Single-arm Russian KB Swing  (53,35)
SDHP*** (53, 35)
Row Calories
Double Unders

*Score = total reps

**scale GHD’s with Hollow Rocks or candlesticks

***standard for SDHP for today is between the solar plexus and chin.
(don’t hit yourself)

Focus is on keeping that chest up proud, staying way back ,driving the shoulders up and back, and pushing the elbows high and outside ,NOT pulling with the hands and dropping the elbow.

Masters/Teens: (44, 35) (DU Attempts)

Goal’s Gym
Metcon (3 Rounds for reps)
3 Rounds of:

1a) DB Split Squats x 6 ea. Rest 30s

1b) Zottman Curls x 8. Rest 30s.

1c) Banded Ab Pulldown x 25. Rest 30s.

For nearly all of the Goal’s gym  work, you are selecting weights based on your ability to perform 95% of the reps very well.