July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- . Row 500m (Easy) 20 PVC Dislocates 20 Shoulder taps 20 Plank up/downs (elbows to hands) Then… Every 2:00 x 5 sets: (week 3 of 4) 6 Seated strict press…
10 Inch worms 10 Alt Cossack :10 Chin up Hang Then.. Warm-up (Quickly) Bike 2:00 Banded Hip Thrusts x 30r w/ :30 Hold Banded Side Step – Down & Back Banded High knee March × 30 Walking lunges – Down & Back Then… Front Squat Every 2:00 x 5 sets: (week 1 of 3) Warm-up…
Take 12-14 min to complete part a and part b. 3 Sets: 8 Inverted Barbell Rows 12 Plate front raise Rest 1:00 between sets Then…. 2 Rounds For Time: 30 Dumbbell Box Step Ups 50/35 20 Double Unders or 30 Single Unders 20 Back Squats 135/95 20 Double Unders (or 30 Single Unders) 10 Shoulder…
Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch Hang Power Snatch 5 OHS Then… Snatch Every :90 x 6 sets: 1 Snatch Deadlift + 1 Snatch Then…. For Time: 40 Wall Balls 800/750m Row 20 Toe to Bar 30 Wall Balls…
2 Rounds: :30 Sec Row 10 Ring rows 10 Banded Curls 10 Bench dips :30 Sec Bike Then.. 4 Rounds For Time: 25/20 Cal row 20/15 Cal bike 2 Rounds of: 10 DB Chest Supported row (place bench on an incline off rack) 10 Hammer Dumbbell Curls 10 DB OH Seated triceps ext 10 Tuck…
Sunday: Closed Friday: No 7:30pm class Complete 3 Sets Row 1:00 10 Band Dislocates + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch Then… Deadlift Every 2:00 x 6 Sets: (Week 6 of 6) Set 1: 8 @ 62-67% Set 2: 5 @ 67-72% Set…
2 Rounds 10 Scap Pushups 5 Hand Release Pushups 10 Scap Pullups 5 Strict Pullups/ring rows 10 Alternating V-Ups 5 V-Ups 10 Bradford Press 5 Barbell Push Press 10 Barbell Up right row Then.. Every 2:00 x 5 sets: (week 2 of 4) 8 Seated strict press Superset…, 3-Way Db Raise x 10E/W (Side/45 degree/Front)…
2 Rounds: :30 Second Bike 10/10 Monster Band Side Steps 5 Barbell RDLs 4 Barbell Front squats Then… Front Squat Every 2:00 x 5 sets: (week 3 of 3) 3 Front squats @ 80-88%+ of your 1rm Then… For time: 400m run 30 Hang Power Cleans 95/65 15 burpee 200m Run 15 burpee 30 Front…
3 Sets For Quality: 8 Chin-ups 10 Double dumbbell bent over row Rest 1:30 between sets Then… For Time: 50/40 Cal bike Then… 4 Rounds: 10 DB Bench Press 6 Single DB Box Step Ups 10 wall balls Then…. 600m run with a Med ball or vest if able
Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes) —- 4x 6 Air squats 6 Barbell RDL 6 Bradford press Then.. Clean warmup. Then… Clean and Jerk Every :90 x 6 sets: 1 Clean pull + 1 Clean & jerk Then…. For Time: 2-4-6-8-10 Power Clean 115/85 Burpee…
