WOD-
As many rounds as possible in
18:00 of:
10 Deadlifts 225#(155#)
3 Ring Muscle Ups
2 Power Cleans 225#(155#)”
At home version/options
As many rounds as possible in
18:00 of:
10 Deadlifts
10 Bentover Row
10 Push-ups
10 Squat jumps
*If you have a heavy odd object use
it for Deadlifts and if it is suitable
for ground to shoulder cleans, do
that instead of 10 Squat Jumps”
VERVE WORKOUT OF THE WEEK-
As many rounds as possible in 20:00 of
2 Rope climbs or 2 strict pull ups + 2 strict knees to elbows
20 Medball cleans
2 Rope climbs or 2 strict pull ups + 2 strict knees to elbows
20 Calories on the bike
2 Rope climbs or 2 strict pull ups + 2 strict knees to elbows
Run 200 meters
ENDURANCE-
W11 D1
Row or Run
5 x 5:00 with 1:00 rest between each
interval
RPE = 5 – 7
WOD-
3 Rounds For Time:
50ft Overhead Walking Lunge 53#(35#)
25 Toes-2-Bar”
At home version/options-
3 Rounds For Time:
50ft Overhead walking lunge
25 V-ups
Use whatever DB or KB you have.
If 50ft isn’t possible for the whole WOD
try to go outside and lunge 50ft
and count how many lunges it took.
Perform that many stationary reps as
substitute.
VERVE BARBELL COMPLEX OF THE WEEK-
1 Deadlift +
2 Hang power cleans +
1 Push press +
1 Push jerk +
1 Split jerk
*Work up to a heavy to form complex in 20:00
Work on getting under the bar quickly on the hang power clean
and for the S2O section, pause with the bar in the front rack for :03
before each S2O movement.
WOD-
1/2 “Clovis”
Run 5 miles
75 Burpee Pull-ups
*Break up any way you like:
5 rounds of a mile run and
15 Burpee pull-ups would be
my strategy, but its a choose
your own adventure kind of
workout!
*Yes this is half the actual
HERO WOD which is 10 miles
and 150 burpee pull-ups.
If you don’t have anywhere to
do pull ups, try a local park.
Otherwise you can do Burpee
Bent over Row or simply just
the burpees.
WOD-
5 x 3 minute rounds with 2 minutes of
rest between each round:
21(15) Cal Row
60 Double Unders
AMRAP Hang Squat Cleans 155#(105#)
with the remaining time
At home version/options-
5 x 3 minute rounds with 2 minutes of
rest between rounds:
15 x 10m Shuttle Sprints
60 Double Unders
AMRAP Hang Squat Cleans
*Use any object you like for the hang
squat cleans. This is a good one to use
a bag of sand or gravel from a hardware
store for. Hold bag at the waist, hoist it
to your shoulder as you drop in to a squat
with it. Alternate shoulders you catch
with.
We are doing a preorder for the Verve 2020 Pride shirts. These shirts are the exact same material we got last year, only with a black blank. If you would like to order a Pride shirt, you can do so, by clicking the link below. Be sure to put your name in the notes section so we know who the shirts are for. The preorder will run until next Friday, June 12th at 4:00 pm, so we can get the order over to the print shop. You can also preorder these at Verve on the Square system. If you have any issues, please email eric@crossfitverve.com and I’ll help.
The shirts are available for pick up or shipping. The default is set to shipping in the checkout, so if you plan to pick up your shirt at Verve, please make sure to change the fulfillment option.
These shirts are only available for preorder. We will not have extras for sale at Verve.
ENDURANCE-
W10 D3
3 Rounds of:
Row, bike, or run
5:00 @ RPE 5 – 7
Rest 1:00
4:00 @ RPE 5 – 7
Rest 1:00
3:00 @ RPE 5 – 7
Rest 2:00
WOD-
As many reps as possible in
35:00 of:
10 Burpee Box Jump Overs 24″(20)
25 AbMat Sit-ups
10 Sumo Deadlift 225#(155#)
25 Push-ups
Run 400m
At home version/options-
As many reps as possible in
35:00 of:
10 Burpee Box Jump Overs 24″(20)
25 AbMat Sit-ups
10 Sumo Deadlift 225#(155#)
25 Push-ups
Run 400m
*For the Sumo Deadlift, use the
same object as Tuesday
*If you don’t have a box, try and set
something up to jump over
without touching it, maybe a
suitcase or bench
WOD-
7 Rounds For Time:
7 Strict Pull-ups
7 Thrusters 115#(75#)
Then:
50 Turkish get ups for quality
Use a weight that is challenging
but allows you to move well and
not merely survive…
At home version/options-
7 Rounds for Time:
7 Strict Pull-ups or Bent over rows
7/7 Single Arm Thrusters
After Party:
50 Turkish Get ups for quality
*You can use just about anything
for the Turkish Get Up, just make
sure it isn’t so awkward or heavy
that it impedes your best
technique.
ENDURANCE-
W10 D2
5 Rounds of:
Row, bike, or run
800 Meters @ RPE 3-5
800 Meters @ RPE 8+
Rest 4:00 between rounds, no rest between
the 800’s.
WOD-
As many reps as possible in
20:00 of:
10 Handstand Push-ups
10 Power Snatch 95#(65#)
10 GHD Sit-ups
At home version/options
As many reps as possible in
20:00 of:
10 Handstand Push-ups
20 Dumbbell or KB Snatch
10 Weighted Sit-ups
*Modify handstand push ups with a :10 kick up and hold + 5 – 10 diamond push ups
WOD-
For Time:
Run 800 meters
100 Walking Lunges
80 Burpees
60 Deadlifts 185#(115#)
40 Toes-2-Bar
20 Front Squats 185#(115#)
Run 800 meters
At home version/options
For Time:
Run 800 meters
100 Walking Lunges
80 Burpees
60 Deadlifts 185#(115#)
40 V-ups
20 Front Squats 185#(115#)
Run 800 meters
*For the DL, pick up something
heavy around the house
*If the item isn’t too awkward, bear
hug it and squat with the same
object for the front squats.
VERVE Workout of the Week (WOW)
3 Rounds for time:
5 Bar or ring muscle ups
15 Wall balls
Run 400 Meters
**Remember to wear a mask into the gym and to bring different shoes to work out in. Coaches will take you through all protocols when you arrive. One person at a time will be let in so we can check your temperature and give you time to take your shoes off. Thank you in advance.
ENDURANCE-
W10 D1
W10 D1
Row, bike, or run
30:00 @ RPE 3-5
Rest 5:00
20:00 @ RPE 3-5
Rest 4:00
10:00 @ RPE 3-5
WOD-
5 Rounds For Time:
10 Push Jerks 135#(95#)
10 Box Jumps
10 Cal Row
At home version/options
5 Rounds For Time:
10/10 Single Arm Push Jerk
10 Box Jumps or Tuck Jumps
200 Meter sprint
Barbell Complex of the Week
2 Squat cleans +
2 Hang Squat cleans +
2 Front squats
Work up to a heavy to form complex in
20:00. Try every 2:00 x 10 rounds or if
you need more rest, go on the 2:30
WOD-
For Time:
15-12-9
Squat Snatch 75#(55#)
Pull-ups
12-9-6
Squat Snatch 95#(65#)
Chest-2-Bar Pull-ups
9-6-3
Squat Snatch 115#(85#)
Bar Muscle Ups
At home version/options:
For Time:
15-12-9
Squat Snatch DB or KB
Bent over Row
Burpees
Rest 2 min
12-9-6
Squat Snatch DB or KB
Bent over Row
Rest 2 min
9-6-3
Squat Snatch DB or KB
Bent over Row
Burpees
*if you have multiple weights
and can go heavier in each
segment, do so.
