**NOTE TO ALL PG ATHLETES**

Due to a swift gain in Proving Grounds athletes there are few changes that will be implemented...

1) Beginning July 5th the Regular WOD start time will change. We would still like all athletes to show up at their regular time (approx 6:30) to warm up, stretch, get mentally ready, practice the WOD movements, but at 7:00pm---THE CLOCK STARTS!! All WOD's will still be completed at or near 7:30.

2) The Comp WOD's listed in the daily workouts are intended for athletes competing in the CF Open. These WOD's are specifically built for competition---athletes with injuries or scaling problems should NOT do these WOD's. They will increase your chances of getting injured!!

3) To athletes doing the Comp WOD's: these WOD's will STILL be done AT 6:30---be ready to begin strength training AT 6:30!! Your training/Game WOD will be complete at about 7-7:15.

4) Also beginning the month of July---we are going to start charging a monthly fee...(I know, BOOOO!!!). Everyone that knows us, knows that we never wanted to charge anyone for working out with us. BUT, there is overhead associated with PG (as with anything)---and we now need help covering it. If you have donated equipment money in June---you do NOT owe money in July!!! The charges will be $35/mo (single) or $50/mo (couples). There is no rush to get payment on July 1st---we will be accepting payment all month long. Please make ALL payments to Mary---she will be dealing with the equipment suppliers for PG---she will be ordering gear for our gym through our newly created subsidiary 'Triton Strength and Fitness Equipment'.  If you cannot afford to pay (for whatever reason)---PLEASE let us know, we WILL work something out with you.

Thanks for working with us---things are happening so fast at PG, we need to get a little more organized...
I also want to say that Mary and I appreciate the effort you guys give to each workout---you guys are the reason we open the doors every night!!

Thanks again,
Aaron

6/30 WOD ~

**Reg WOD ~

400m Run ~ buy in

3RFT~

10 Strict Push Press

15 Burpees

400m Run ~ cash out

**Comp WOD ~

6 Sets

You have 3 Min/Set

200m Run

Max KBS (55,35)

Rest 2 min between sets

Followed by HSPU/MU practice!!!!

6/29:  REST DAY!!!

6/28 WOD

**COMP WOD**
Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-5 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds;
and then,

For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups
…
1 Wall Ball Shot
1 Pull-Up
(Do as many C2B pull ups as possible)

**REG WOD**
For time:
21 – 18 – 15 – 12 – 9 – 6 -3
Sumo Deadlift High Pull (95, 65)
DB Weighted Squats (45, 25)
(DBWS--Hold only ONE dumbbell, two hands, chest height through your entire set)

6/27 WOD:

**COMP WOD**

Six sets for time of:

90% 1RM Pwr Clean x 3rep
Toes to Bar x 6rep (toes MUST come within 2 inches of bar to be counted)
Ring Dip x 9rep (at parallel)
Push-Up (CF Games) x 12 rep

Rest 3 minutes between each round

**REG WOD**

3rd for time:

15 Dumbbell Cleans
30 Box Jump
800m Run

6/26------REST DAY!!! YES!!!

6/25 WOD:

Four sets of:

Overhead Squat x 3-4 reps @ 3011
Rest 60 seconds
Scapular Wall Slides x 6-8 reps @ 3030
Rest 60 seconds;
and then,
Three rounds for time of:
8 Handstand Push-ups
**sub HPU---seated DB Press...weight for DB press is something you can press 8-10 reps MAX when fresh.
8 Pwr Cleans (135/95 lbs)
12 Burpees

6/24 WOD ~

4S~
Box Step Ups x 6-8 @ 2111
  rest 45-60 sec
SAKBR x max unbroken reps @ 2010
  rest 45-60 sec

AMRAP 8 min ~
20 DU
10 Pull ups
5 MM

6/23 WOD ~

3 Sets ~
OHP x 6-8 @ 21x1 - Strict
   rest 90 sec.
Side Plank x 45-60 sec/side
   rest 90 sec.

2SFT ~
Row 250m
25 Push Ups - CF Games rules
15 PSn (95/65) - Ground to OH, NOT squat Snatch
15 WB
REST 2 MIN.!!!!

6/22....REST DAY!!!!

Training is getting tougher...keep up the good work!!

6/21 WOD ~

4 Sets
DLx4-6@2111
Rest 20 sec
BJ (tall)x4-6@15x1
Rest 3 min

3RFT
15 P/U
25 KBS
400m Run

6/20 Comp WOD:

Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds;
and then,

For time:
Row 20 Calories
30 Burpees onto 4″ Platform (same stack of plates from Squats)
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead

6/20 WOD

10 PSn (115/75)
200m Run
8 PSn
200m Run
6 PSn
200m Run
4 PSn
200m Run
2 PSn
200m Run

Cash Out ~ 30 GHD & 30 Back Ext.

6/19 WOD ~

REST YOUR ASSES!!!!!

6/18 WOD ~

30 sledge hammers
50m sled push
30 SDHP (95, 65)
1 mile run
30 SDHP
50m sled push
30 sledge hammers

For Time!

6/17 WOD ~

PCl 2,2,2
FSq 3,3,3
SqS 4,4,4
OHS 5,5,5
BSq 6,6,6

Go HEAVY!
Rest 2-3 min betw sets, 4-5 min betw movements

6/16 WOD ~

Running with BALLZ!

800m Run with medicine ball (20, 14)
15 wall balls
500m Run with medicine ball
30 wall balls
200m Run with medicine ball
45 wall balls

For Time
--------------------------------------------------------------------

COMP WOD ~

Five sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
(hold positions, establish stability throughout movement)
Rest 45 seconds
Weighted Vest Step-Ups (21" box) x 8-10 reps each leg
Rest 45 seconds
Strict Overhead Press x 6-8 reps @ 2111
Rest 45 seconds

6/15 WOD ~

Rest Day....enjoy :-)

6/14 WOD

Filthy 50 ~

50 Box Jumps (24)
50 Pull ups (jumping, kipping, banded)
50 KBS (35, 25)
50 Walking lunge steps
50 KTE
50 Push press (45, 35)
50 Back Ext.
50 Wall ball
50 Burpees
50 DU's

FOR TIME :-D  Good Luck!

***DONATIONS PLEASE!***

We have talked about starting donations for equipment for the warehouse---well, now is that time. Brent has been gracious enough to steadily supplement the equipment Mary and I have brought to the warehouse. After some discussion between Mary, Brent, and I---it has been decided that instead of giving money to Brent (for this extra equipment), or Mary (for coaching)----we will just pool some funds together and get even MORE stuff.
I am not asking for any specific dollar amount---just give what you can. The next purchase(s) are probably going to be an additional weight vest and wall balls.

6/13 WOD

REGULAR WOD ~

8-7-6-5-4-3-2-1 ~ For Time

Squat Cleans (155, 105)
30 Double Unders
-----------------------------------------------------------------------

COMPETITOR WOD ~

800m Run
60 KBS (55, 35)
30 Ring Dips
30 Push ups (hand up)
800m Run

6/12 WOD

Rest Day

6/11 WOD

An Extra Rest Day....you'll thank me Tuesday ;-)

6/10 WOD


AMRAP 9 ~


3 HSPU
6 Squat Snatch (95, 65)
9 Box Jump (30)

----------------------------------------------------------------------


Five sets of:
Handstand Holds x 45 seconds
(accumulated time – if you come down, get back up; if you’re an advanced athlete, these should be freestanding)
Rest 45 seconds
L-Sit x 45 seconds
(accumulated time – if you break, get back into it)
Rest 45 seconds
Pistols x 5 reps each leg
(use appropriate modifications – regressions and/or progressions – as necessary)
Rest 45 seconds
Hollow Rocks x 40-50 reps
(nice and smooth, nobody likes a herky jerky rocking chair)
Rest 45 seconds
Perfect Burpees x 10 reps
(these should be pretty – landing feet in nice squat position with proper posture – not necessarily fast)
Rest 45 seconds

6/9 WOD

Reg WOD:

For Time ~
1200m Run
30 HSPU
1k Row

--------------------------------------------------------------------------------------------------------
Comp WOD:

Four sets of:
Bench Press x 2-4 reps @ 20X1 (Move up in weight each set)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111 - Weighted w/bumper plate on stomach/chest
(get your body as horizontal as possible and stay rigid throughout the movement – tight butt and gut!)
Rest 90 seconds

and then,
Three sets of:
In three minutes, complete the following:
Run 400 Meters
10 Burpees
Double-Unders x Max Reps
(NO rest between sets)
**If you do not get at least 1 D.U. in that 3 minutes time period---do not continue. This is a 3 minute sprint to get through ALL 3 (the third being at least 1 D.U.). The goal of this is for you to get at least the same number (or more) D.U.'s in each set.

6/8 Rest Day...the best day.

6/7 WOD:

skeezer.

Four sets of:
Power Clean x 1.1 (as close to 1RM as possible)
(rest 10 seconds between lifts)
Rest 60 seconds
Strict Toes to Bar x 6-10 reps (any grip, no kip)
Rest 60 seconds

and then,
Five sets for max reps of:
30 seconds of Kettlebell Swings (55/35#)
Rest 30 seconds
30 seconds of Flutter Kicks
Rest 30 seconds

Hello Moto.

Four sets of:
B-Sp Squat x 6-8 reps each leg @ 30X1
Rest 45 seconds;
Single-Arm Trap Raises x 8-10 reps each arm @ 2111
Rest 45 seconds;

and then,
Four sets for max reps of:
45 seconds of W.Vest Burpees (20/10 lbs.)
(hands remain at sides during jump)
45 seconds of Rest
45 seconds of GHD Sit-Ups
45 seconds of Rest

6/3 - WOD

Yo Mama -

Clean x 1-1-1 (work to heavy clean before starting this, rest 10 seconds between cleans)

Rest 60 seconds

Hold Side Plank - 60 seconds/side

Rest 60 seconds

AMRAP 12 Min~
Hang squat clean x 6 (135/95)
Push up x 12 (hands off at the bottom)

WOD 6/2

Melt Your Heart ~

21, 18, 15, 12, 9

Push Press (75/50)
Double Unders

Rest 3 min

Back Ext.
Wall Balls (20/14)

Rest 3 min

Row Cal.
Burpees

Have fun ;-)