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Tuesday Jun 9, 2026 |
Tuesday 9 June 2026(Reps, Rx2, Rx3) Front Squat Building Sets Every 3:00 x 5 Sets: 8 @ 60% 7 @ 65% 6 @ 70% 5 @ 75% 4 @ 80% 'Golden Boot' For Reps 15:00 AMRAP 1000m Row 36 Wall Balls 30 Med-Ball Box Step-Overs 30 Wall Balls 24 Med-Ball Box Step-Overs 24 Wall Balls 18 Med-Ball Box Step-Overs - Max Rep Wall Balls Score = Total Reps (1000m Row = 100 Reps) Goal: 295-315 Reps / 40+ Wall Balls in remaining time Rx: Wall Ball 20/14lb, 10/9ft target | Box 24/20in Rx2: 30-24-18 Wall Balls + 24-18-12 Step-Overs + Max Wall Balls | 20/14lb Rx3: 750m Row / 24-20-16 Wall Balls / 20-16-12 Step-Overs + Max Wall Balls | 14/10lb | Box 20in
Objectives and Stimulus Tuesday 9 June 2026(No Results Tracked,  COACHESVideo: https://youtu.be/JgtFfQrjiQA https://prvnachillesweek2.netlify.app/ Password: PrvN2026! Google doc: https://docs.google.com/document/d/1GLMl13tgRznZYPlFr47VjimHZ03QHP_CLtD91VUR4-o/edit?tab=t.elwsqe97jq57 Goals: 295-315 Reps / 40+ Wall Balls in remaining time Stimulus: Leg Stamina / Muscular Endurance RPE: 7.5/10 Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock. Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.
Warm Up Tuesday 9 June 2026(No Results Tracked) General Warm-Up 500m Row 10 x 90/90 Get-Ups 10 Alternating Bird-Dogs with 3 sec Pause at extension 5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat 10/10 Foot Elevated Single Leg Glute Bridge :20/:20 Foot Elevated Single Leg Glute Bridge Hold Specific Prep 2 x 10 Barbell Good Mornings :20 Behind the Neck Elbow Punch Throughs 5 Kang Squats 5 Front Squats - 1 x 5 Front Squats @ 40-45% 5 Front Squats @ 45-50% 3 Front Squats @ 50-55% - Put Working Weights on the Bar Primer 1 Set: 250m Row 10 Wall Balls 8 Med-Ball Box Step-Overs 8 Wall Balls 6 Med-Ball Box Step-Overs Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before 'Golden Boot' begins.
JuneResults 342Benchmark PRs 6Comments 1 |
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 | Happy Birthday: Matt A & Steven T |
 | Class Milestone: Navaneetha(200) |
