Wednesday, July 1st

4th of July Schedule

No afternoon/evening classes on July 3rd and no classes on July 4th

A) 12 minutes to build to a tough single
Split Jerk
(If get there early back off a little and practice)

B1) Good Mornings 3 x 8
B2) Ring Rows 3 x 10

C) 15 minutes Aerobic Pace
200m Run
15 Wallballs
8 Pull-ups
45 sec Plank From Hands (weighted if possible)


Tuesday, June 30th

4th of July Schedule:

No afternoon/evening classes on July 3rd and no classes on July 4th

A) 10 minutes build to tough
3 rep Hang Power Clean

B1) Halting Clean Deadlift 4 x 2 (pause 3 seconds 1 inch above ground, just below knees, just above knees)
B2) Push-ups/Weighted Push-ups 4 x 8

C) 8 minutes
30 Double Unders (75 Singles)
12 Walking Lunges
12 KB Swings (70/53)
6 Burpees


Monday, June 29th

Epic Strength Testing last week with lots of new PRs! Great work you guys! This week will be a little lighter with more focus on solid positioning. Next week we will be getting back into lifting based on percentages of your new maxes.

A1) Pause Front Squats 4 x 4 (3 seconds at rock bottom)
A2) Pull-ups 4 x 5 (use band or add weight as needed)”

B) 5 rounds
5 Shoulder to Overhead (135/95)
10 Box Jumps
10 Toe to Bar
rest 90 seconds

C) 2 rounds Side Planks 30-60 seconds each


Saturday, June 27th

Strength Testing Week!

A1) Ring Hold/L-sit Ring Hold 3 x 30 seconds
A2) SL RDL 3 x 6 each leg

B) 20 minute AMRAP
In Pairs
1) 200m Wallball Run
2) 5 Strict Pull-ups
5 Hang Power Snatch
10 Push-ups
10 Lunge Jumps (5 each leg)
Switch when runner gets back. Carry on where your partner left off. Count total rounds for the team.


Friday, June 26th

Strength Testing Week!

A) Build to a 1RM Deadlift

B) 1 round for time
400m Run
30 Thruster (95/65)
20 Box Jump Overs
400m Run
20 Thrusters
30 Box Jump Overs
16 minute time-cap


Thursday, June 25th

Strength Testing Week!

A) Make up any missed testing or
15 minutes Gymnastics Practice
Handstand Holds/Walking
Kipping/Butterfly Pull-ups
Muscle-ups
Pistol Squats
Pick 2 or 3 and practice several minutes each rotating through

B) 20 minute at aerobic pace
200m Run
20 Walking Lunges
1 Farmers Carry
7 Ring Dips
30 Second Side Plank each side


Wednesday, June 24th

Strength Testing Week!

A) Build to a 1RM Power Clean

B) 10 minute AMRAP
7 Power Clean @ 60% of A
11 HR Push-ups
11 Toe to Bar
30 Double Unders (75 Singles)

C) 2 rounds
45 Seconds Hollow Hold
45 Seconds Superman


Tuesday, June 23rd

Strength Testing Week!

A) Build to a 5 RM Push Press

B) 2 x 8 minute AMRAPS with 3 minutes rest between
300m Row
10 Burpee
15 Air Squat


Monday, June 22nd

Strength Testing Week!

A) Back Squats 12-15 minutes build to a 3RM

B) Max Rep Strict Pull-ups (use a band if needed)

C) 15 minutes at a moderate and sustainable pace
200m Run or 250m Row
12 KB Swing
12 Step-ups
12 V-ups


Saturday, June 20th

Wallball Partner Workout

400m Wallball Run
60 Deadlifts (moderate weight)
200m Wallball Run
80 Wallballs
200m Wallball Run
100 Wallball Russian Twists
400m Wallball Run
120 Wallball Walking Lunges

Alternate who carries WallBall
5 Burpees if Wallball touches the ground except on Russian Twists