Team,

As mentioned in the newsletter, we’ll dabble with adding in more benchmark workouts. We also plan to practice them a bit… June features Grace, and this week we start commence a few Grace-adjacent workouts before we see Grace herself later in the month.

And don’t forget, we have our Pride Month workout this Saturday! We’ll be doing a partner version of the “Stonewall” WOD that honors both pride month and the Stonewall riot of 6/28/69. (Date especially important because it’s the rep scheme!)We initially planned to do it on 6/28, but dang pride month would be almost over!

The week ahead:

Monday – Gymnastics strength. Box Handstand Push-Ups on DB “Paralettes” and Max Effort Strict Chin-Ups. We’ve done box handstand push-up before, but now we create a bit of deficit and force the optimal shoulder position with hands on dumbbells. Even if you really want to kick up onto the wall set… that aside for this week and practice from a box. This is crazy hard, trust me.

Monday WOD is an old-school CrossFit chipper. Big numbers of push-ups, sit-ups, KB Swings, and squats. Maybe 10-15 minutes?

Tuesday – Grace work. We start with Clean and Jerk strength… low volume but high weight to hone our form. As per usual, we’ll superset a drill or mobility that will help with Olympic weightlifting positions. I’ve always been taught and genuinely believe that if you want to run the mile fast, you’re bettered served running 800 repeats faster than 2 miles slower. (Both are useful.) And so we’ll do a deconstructed Grace with heavier weights and structured rest. Clean and Jerk at 155/105, so a bit heavier than Grace RX.

Wednesday – Floor Press and higher rep DB Bent Over Row building on last week, then our most cardio-focused WOD of the week. Running and burpee pull-ups. Total running 3200m/2 miles.

Thursday – Core Strength up front, then a 17 Minute AMRAP of Double Unders, Weighted Lunges, and Toes to Bar.

Friday – Double Strength Day… Hard day. Back Squat, Yates Row, Barbell RDL, Dip. Heavy.

Saturday- Aformentioned “Stonewall” WOD. In honor of 6/28/69… a 30 minute AMRAP alternating rounds of 6 cleans, 28 DU, 6 Shoulder 2 Overhead, 9 Pull-Ups.

We’ll be doing a partner version of the “Stonewall” WOD that honors both pride month and the Stonewall riot of 6/28/69. (Date especially important because it’s the rep scheme!)