06 JUNE 2023
TUESDAY 230606 Today marks the three year anniversary of the death of a good friend and fellow Sergeant for the Sheriff's Office, Damon Gutzwiller. Fondly referred to as "Gutz." Many will notice the large photo recently placed above our "Be A Champion Today" sign of...
Tuesday
06 JUNE 2023
TUESDAY 230606
Today marks the three year anniversary of the death of a good friend and fellow Sergeant for the Sheriff’s Office, Damon Gutzwiller. Fondly referred to as “Gutz.”
Many will notice the large photo recently placed above our “Be A Champion Today” sign of Gutz. It is a reminder for me and my family how precious our time with each other is and to not take any of it for granted.
Today, take a moment of your day to tell your loved ones how special they are to you and how much you love them. Call a dear friend you have not spoken to and reconnect. Never take your time for granted.
Skill Progression
Overhead Squat
10 Minute Ladder
+1 every Minute
Weight up to individual athlete
Strength
Bent Over Row
5X5
Weight should be the heaviest set completed from previous week. Barbell is the preferred stimulus.
Ring Dips – Day 8
6,5,4,3,3
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Tuesday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
4PM – Workout of the Day
515PM – Teen Class
05 JUNE 2023
MONDAY 230605 Partner WOD 14 Minute AMRAP Partner A - 200m Run Partner B - 15 Hang Power Clean (#95/65) CP (#135/85) 12 Front Squat (#95/65) CP (#135/85) 9 Shoulder to Overhead (#95/65) CP (#135/85) When Partner A returns from 200m Run, they continue where Partner B...
05 JUNE 2023
MONDAY 230605
Partner WOD
14 Minute AMRAP
Partner A – 200m Run
Partner B –
15 Hang Power Clean (#95/65) CP (#135/85)
12 Front Squat (#95/65) CP (#135/85)
9 Shoulder to Overhead (#95/65) CP (#135/85)
When Partner A returns from 200m Run, they continue where Partner B left off
Then,
Ring Dips – Day 7
6,5,4,3,2
Brigid has been crushing the workouts lately and posting PR’s. Great Job Brigid.
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Monday’s Schedule
6AM – Workout of the day
8AM – Workout of the day
4PM – Workout of the day
615PM – Workout of the day
03 JUNE 2023
SATURDAY & SUNDAY 230603 Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT! The Community Workout is open to all skill levels and a great way to meet our great community of athletes! We hope to see you then. Ring Dips - Day 5...
03 JUNE 2023
SATURDAY & SUNDAY 230603
Please join us from 10:00AM to 11:00AM this Saturday for the FREE COMMUNITY WORKOUT!
The Community Workout is open to all skill levels and a great way to meet our great community of athletes!
We hope to see you then.
Ring Dips – Day 5
5,5,4,3,2
It’s always serious business before, during, and after the workout.
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Saturday’s Schedule
10AM – FREE COMMUNITY WORKOUT
Sunday Closed
02 JUNE 2023
FRIDAY 230602 "Spanky" For Time 100 Thrusters (#95/65) At the top of each minute 4 burpees will be completed prior to the start of completing any thrusters CP 150 Thrusters (#95/65) At the top of each minute 30 Double Unders will be complete prior to the start of...
02 JUNE 2023
FRIDAY 230602
“Spanky”
For Time
100 Thrusters (#95/65)
At the top of each minute 4 burpees will be completed prior to the start of completing any thrusters
CP
150 Thrusters (#95/65)
At the top of each minute 30 Double Unders will be complete prior to the start of completing any thrusters
There will be a 24 minute time cap on this WOD.
Ring Dips – Day 4
5,4,4,3,2
The 6AM crew celebrating starting their day the best way. With a great workout and even better people.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting
4PM – Workout of the Day
01 JUNE 2023
THURSDAY 230601
20 Minute Station Rotation
4 Rounds – 1 Minute Rest between Rounds
Station 1 – Ring Pullups
Station 2 – Sit-ups
Station 3 – DB Single Arm Bent Over Row (#30/20) CP (#45/30) (switch at the 25 second mark)
Station 4 – Assault Bike Calories
Station 5 – Rest
This will be scored like Fight Gone Bad. Each Round will be the total repetitions completed during that 4 minutes of work. Try to maintain you reps each round.
Athletes may choose their starting station but must honor the order of the rotation.
Ring Dips – Day 3
5,4,3,3,2
Just our own Superhuman warming up.
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Thursday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
4PM – Workout of the Day
515PM – Teen Class
01 JUNE 2023
THURSDAY 230601 20 Minute Station Rotation 4 Rounds - 1 Minute Rest between Rounds Station 1 - Ring Pullups Station 2 - Sit-ups Station 3 - DB Single Arm Bent Over Row (#30/20) CP (#45/30) (switch at the 25 second mark) Station 4 - Assault Bike Calories Station 5 -...
31 MAY 2023
WEDNESDAY 230531 5 Minute AMRAP 3 Power Clean (#135/85) CP (#155/105) 6 Pushups 9 Squats 5 Minute Rest 3 Minute AMRAP 3 Power Clean (#135/85) CP (#155/105) 6 Pushups 9 Squats 3 Minute Rest 5 Minute to find 1RM of Power Clean Compare to March 28th, 2023. Ring Dips -...
31 MAY 2023
WEDNESDAY 230531
5 Minute AMRAP
3 Power Clean (#135/85) CP (#155/105)
6 Pushups
9 Squats
5 Minute Rest
3 Minute AMRAP
3 Power Clean (#135/85) CP (#155/105)
6 Pushups
9 Squats
3 Minute Rest
5 Minute to find 1RM of Power Clean
Compare to March 28th, 2023.
Ring Dips – Day 2
5,4,3,2,2
Ani and Hosh during a Run / Power Clean session at 6AM
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Wednesday’s Schedule
6AM – Workout of the day
8AM – Workout of the day
4PM – Workout of the day
615PM – Workout of the day