Monday WOD – 060115

John

John hitting some Z Presses during Sunday Strength.

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Calisthenics, Mobility and Stability Warmup
2 Rounds:
3 Turkish Get-up, right arm, on 3rd rep:
100ft Waiter’s Walk
3 Turkish Get-up, left arm, on 3rd rep:
100ft Waiter’s Walk
10 Shoulder dislocates (passthroughs)
10 Squat Therapy
10 Spiderman Moutain Climbers
10 Ring Rows
10 Pushups
10 sec. Samson Stretch, twice each leg

2. Turkish Get-up – build to a heavy rep

3. 4 Rounds for time:
500m Row
30 One-arm KB Swings (15 each arm) 53/35#
20 Goblet Squats 53/35#
10 Toes to Bar

Performance
Make sure you calculated your New Training Maxes for DL and Strict Press!
1. Deadlift – 7×5, then ME-2 @65% – rest 60s

2. Strict Press – 4×8, then ME-2 @65% – rest 2:00

3a. 3×8 Pendlay Rows AHAP
3b. 2xME Z Press – AHAP

4. 3 Rounds – Strength Accessory Circuit – To be completed at a conversational but steady pace (HR under 150), moving from one station to the next.
a. 10 Single Leg RDL – Right Leg – AHAP
b. 20 Face Pulls
c. 10 Single Leg RDL – Left Leg – AHAP
d. 10 Evil Wheels
e. 10 Hip Extension, Arms in a “Y”, holding weights is possible, 2-sec pause at top
f. 5 Straight Body Floor Lever