Sunday, July 2 - Saturday, July 8

Sunday, July 2 - Rest Day

 

Monday, July 3 - Limited Schedule Today, class at 9:30AM & 10:30AM Only!

WOD: 5 Rounds for Time

Modified "Hansen" (compare to 11/28/14)

  • 30 KB Swings (35/55)
  • 30 Burpees
  • 30 Sit-Ups

*35 minute time cap.

Strength - No class tonight at 630PM, this is to be performed at an open gym this week if possible.

  • Push Press - Heavy Double
  • Back Squat - 5-5-5-5-5
  • DB/KB Walking Lunge - 3x 5x5
  • Strict Pull-Up - 3x8
  • Air Squat + Push-Up - 15-12-9 for Time

 

Tuesday, July 4 - CLOSED -- Happy 4th of July!

 

Wednesday, July 5

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 3 Rounds for Total Hang Power Clean Reps

3:30 Minutes

  • 400M Run
  • Max Hang Power Clean (63/95)

*90 second rest between each round. Score will be max HPC for each round.

Strength - 6:30PM

  • Deadlift - Heavy Double
  • Bench Press - 5-5-5-5-5
  • Bent Over Row - 4x6
  • Strict Ring Dips - 4x4
  • Glute Ham Raise - 4x4
  • Wall Ball + Pull-Up - 15-12-9 for Time

 

Thursday, July 6

WOD: 15 Minute AMRAP

  • 3 Deadlift (203/315)
  • 9 Box Jumps (20/24)
  • 12 Toes to Bar

Mobility: 10 Minutes

  • 1 min. Dragon Pose (view here) - each leg
  • 1 min. Half Saddle Pose (view here) - each leg
  • 1 min. Lizard Pose (view here) - each leg
  • 1 min. Forward Fold w/ Interlaced Fingers (view here)
  • 1 min. Supine Lying Hamstring Stretch (view here) - each leg 

 

Friday, July 7

Strength: 8 Minute EMOM

Minute 1:

  • 2 Strict Press at 80% of 1 Rep Max (from rack)

Minute 2:

  • 10 KB Push-Ups 

WOD: 15 Minute EMOM

Minute 1:

  • 2 Rope Climbs

Minute 2:

  • 12 KB Ground to Overhead (35/55)

Minute 3:

  • 8 Burpee Box Overs (20/24)

 

Saturday, July 8

WOD: TABATA

  • Row (cal)
  • Wall Balls (14lbs/20lbs) (10'/10')
  • Arch Hold
  • Row (cal)
  • Hollow Hold
  • Double Unders
Posted on July 2, 2017 .