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

Friday, July 3rd

No afternoon/evening classes today and no classes tomorrow

Have a great 4th of July

A1) Farmers Carry 3 x 1 (to Yield sign and back one time each set)
A2) Handstand Hold 3 x 30 seconds

B) In Pairs 18 minute AMRAP
1) 400m Run
2) AMRAP
5 Power Snatch (115/75)
8 Ring Dips
20 Mtn. Climbers

Thursday, July 2nd

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

A1) Back Squats 4 x 5
rest 90 seconds
A2) High Box Jumps 4 x 5

B) EMOM 15
1st – 5 Power Cleans
2nd – 10 Toe to Bar
3rd – 10 Push-ups/Ring Push-ups

D) 2 x 45 seconds each
Hollow Holds
Supermans

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