Thursday, July 16th

A1) Front or Back Rack Barbell Step-ups 4 x 6 each leg
A2) Weighted Push-ups 4 x 10

B) 3 rounds
500m Row
21-15-9 Overhead Squats (95/65)

Wednesday, July 15th

A) Push Press 4 x 5 @ 85% of 5RM

B) Deadlift 4 x 1.1.1 @ 75-85% of 1RM (about 10-15 seconds between reps)

C) 2 x 4 minute AMRAP w/2 minutes Rest
10 Box Jump Overs
10 Toe to Bar

Tuesday, July 14th

A) Back Squats 5 x 3 @ 90% of 3RM

B) Strict Pull-ups – based on your Max Pull-ups for 1 set
0-4 Max Rep Group – 5 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Max Rep Group – 5 rounds on the minute 35% of Max Reps each minute

C) 16 minutes aerobic pace
200m Run
20 OH Walking Lunges
10 Russian KB Swings
10 Push-ups

Monday, July 13th

A) 15 Minutes Build to Heavy 2 Power Clean + 2 Front Squat

B) 8 minutes Sprint Repeats Run or Row
Run – 60yd Fast out, easy recovery job back
Row – 20 seconds Hard, 40 seconds easy”

C) 4 rounds not for time
1-3 Rope Climbs
50 Double Unders/100 Singles

Saturday, July 11th

22 minutes in Pairs
Run 200m Together
then 1 working 1 resting
10 Deadlifts
15 Wallballs
12 yard bearcrawl (6yd forward/6 Back)

Friday, July 10th

Jill at work
Hey gang! This is Jill Howard our rockstar admin. You might have already seen her around the gym a bit but if you haven’t yet be sure and introduce yourself. She is helping us keep everything organized and running smoothly and will allow us to continually improve our gym and deliver more great stuff to all of you. Look for Jill behind the desk or in a class and give her a warm 5 Valleys welcome:)

 

A1) Back Squats 5 x 5 @ 90% of 3RM
A2) Ring Rows 5 x 6-8 reps

B) 7 minutes Ascending Reps
3,6,9,12,15,18 etc
Pull-ups
Russian KB Swings (70/53)
Burpees

 

 

Thursday, July 9th

A1) RDL 4 x 8
A2) Turkish Get-ups 4 x 2 each arm
A3) Chin-ups 4 x ME-1

B) 4 rounds
500m Row
7 Thrusters (115/75)
rest 1 minute

C) 2 x 45 second side planks each side

Wednesday, July 8th

A) 12 minutes build up to heavy 2 rep touch and go Power Clean

B1) Front Rack Walking Lunges 4 x 12 (6 each leg)
B2) Ring Dips 4 x 6

C) 12 minutes for quality
1-2 Rope Climbs or Practice
1 Farmers Carry (to Yield sign and back)
30 second Hollow Hold
30 second Superman

Tuesday, July 7th

A) Push Press 4 x 5 @ 85% of 5RM

B) Deadlift 4 x 1.1.1 @ 75-85% of 1RM (about 10-15 seconds between reps)

C) 4 rounds for time
Run 400m
10 Toe to Bar
15 Push ups
18 minute time-cap

Monday, July 6th

Hope you all had a fantastic 4th of July Weekend!

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

B) 2 rounds for total reps
2 minutes each station
1 minute rest between
Row for calories
Wallballs
Box Jump Overs