Sunday, July 1 - Saturday, July 7

We are CLOSED on 4th of July!.png

Sunday, July 1 - Rest Day

 

Mobility of the Week - To be performed on your own at home or before/after class.

Self-assessment:

  • 10 OHS w/red band around and rig
  • 10 inch worm push ups
  • 10 wall angels
  • 10 walking lunges 

Smash w/ Roller/Lax Ball:

  • Glutes
  • Hamstrings
  • Adductors (inner thigh)
  • Calves
  • Quads
  • Pecs
  • Upper Back/T-spine
  • Upper Trap
  • Lats
  • Forearms 

Stretch/Bands:

  • Hip Grinders w/band (30-40 sec)
  • Cat/Cow 15 reps (view here
  • Banded Good Mornings 2x10
  • Couch Stretch 30 sec/side 

Squat Challenge - Hold the bottom of a squat 4 minutes total (Hold 40 sec increments) 

 

Monday, July 2

Strength: Strict Press

  • Establish a 1 Rep Max [compare to 3/12/18]

WOD: 50-40-30-20-10 + Buy-Out For Time

"Annie" [compare to 2/6/18]

  • Sit-Ups
  • Double Unders

Buy-out..

  • 50 Burpees

*18 minute. Scale double unders with 3 to 1 single skips [150-120-90-60-30].

 

Tuesday, July 3

Warm-Up: Movement Prep & Running Drills

WOD: For Time

  • 1 Mile Run
  • 75 Thrusters (63/95)
  • 1 Mile Run

*35 minute time cap.

Strength - 6:30PM

  • Clean - 5x1 85-90% go by feel
  • V-Ups - 3x10
  • Russian Twist w/ MedBall - 3x10
  • Barbell Curl - 3x21 curls (7 top - 7 full - 7 bottom)
  • DB Bench Press - 3x8

 

Wednesday, July 4 - Happy 4th of July!

CLOSED.

 

Thursday, July 5 - No 6:00AM Classes Today! We are open for 9:30AM, 10:30AM, 4:30PM, 530PM & 630PM.

Strength: 8 Minute EMOM

Minute 1: 

  • 15 DB Push-Ups

Minute 2: 

*Modify around the worlds in a tuck position or on the floor. 

WOD: 21-15-9 for Time

  • Power Snatch (73/115)
  • Slam Ball
  • KB Swings (35/55)

*18 minute time cap. Snatch weight should be moderately LIGHT today!

Strength - 6:30PM

  • Left Lunge, Right Lunge, Air Squat - 3x10
  • Cosak Squat -  3x10 (each leg)
  • Back Squat - 5x5 @ 50-60% go by feel
  • Banded Hamstring Curl - 3x8-15
  • Squat Jumps - 3x10
  • Pull-Ups - 10 x 20% of week 1 Max min 5 reps
  • Push-Ups - 10 x 20% of week 1 Max min 5 reps

 

Friday, July 6

HERO WOD: 4 Rounds for Time

"Hotshots 19" [modified from 6 rounds]

  • 30 Air Squat
  • 19 Power Clean (93/135)
  • 7 Strict Pull-Ups
  • 400M Run

*35 minute time cap.

 

Saturday, July 7 - FREE Mobility Class at 10:30AM w/ Dr. John!

WOD: 40 Minute MOMO

  • Row, calories
  • Back Extensions 
  • Burpee Box Step-Ups (20/24)
  • KB Sumo Deadlift High Pull (35/55)
  • Double Unders
Posted on June 30, 2018 .