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Back Squat Waves Every 1:30 x 6 Sets Set 1: 3 Reps at 70% Set 2: 6 reps at 55-60% Set 3: 3 reps at 73% Set 4: 6 reps at 55-60% Set 5: 3 reps at 77% Set 6: 6 Reps at 55-60% *6s stay at 55-60%. 3s increase slightly over the sets. Then……

:90 sec row into 2 rounds: 6 lunges 6 air squats 6 Sit Ups :10 Sec Dead Hang From Rig Then.. For Time: 200m row/ski 20 Goblet squats 53/35 KB 20/15 Chin ups /Banded. 400m row 40 front rack lunges (single arm KB, switch as needed) 40 V-ups/Alt 600m row/Ski 60 RKB Swings 60 gorilla…

Every 2:00 Min x 16 Min (4 total rounds) Odd Rounds: – 8 strict press + 20 to 30 banded triceps push downs Even Rounds – 8/8 Single Leg Bulgarian Split Squat with DBs + 10 Toes Elevated DBL DB RDLs Then… 5 Rounds 35 Double Unders (OR 20 Crossover Single Unders OR 70 Single…

Happy 4th!!! 35-40 min Cap Rd 1 400m Farmer Carry with (1) 70/53lb. Kb or Db 35 Sit-Ups 30 Double Unders 25 Wall Balls 20/14 20 Hang Power Cleans 95/65 15 Cals of Choice 10 Toes-To-Bar ——— Rd 2 35 Sit-Ups 30 Double Unders 25 Wall Balls (20/14lb.) 20 Hang Power Cleans (95/65lbs.) 15 Cals…

Every 5min. × 7 rounds: 200m Run 200m Row 50 Double Unders/Singles 10 Back Squats 95/65 10 SDHP This is going to be a lot harder than you think so pace yourself here… If you think you can RX+ this at 135/95, then go for it!

4 Sets: 12 DB Hammer curls Superset with: 12 Seated DB tricep ext Into… 3 Sets: 10 Deadstop Sumo Deadlfits Superset with : 20/20 Monster band kick backs For Time: 500m Row 10 Strict Chin Ups 10 V-Ups 20/15 Cal Bike 15 Hand Release Push Ups 15 Tuck Crunches 400m Run 20 Burpees to Target…

25 min AMRAP 10/7 Cal Row 10 Burpees 20/15 Cal Bike 20 Air Squats 300m Run 30 Hand Release Push Ups* /15 HSPU 20/15 Cal Bike 20 KBs 10/7 Cal Row 10 V-Ups Then…. Bb press

July 4th Schedule Monday classes: 8a and 9am Only Tuesday Classes: 8a and 9am Only Wednesday: Regular schedule ————- Front squats: Every 1:30 x 5 Sets: 1 Tempo FS (3 sec down, 1 sec pause, 1 sec explode up) + 1 Regular FS Start at about 50-55% of your 1 rm and build over the…

4 Rounds For Time: (Rx+: 5 Rounds) 200m Run 10/8 Strict Pull Ups/Banded/ring rows — 20/15 Cal Bike 20 DB Walking Lunge Steps w Farmers Hold — 25/20 Cal Row 20 Push Ups w Hands on DBs — 10 DB RDLs 10/10 Single Arm DB Strict Press 10 Sandbag/Dball over shoulder (optional) 40min cap

EMOM x 10:00 MIN 1) 6 Dead stop deadlifts @ 50-55% Min 2) 6/6 Deficit curtsy lunge from a 45lb plate (goblet hold KB if able) all 6 on one side then all 5 on the other Then…. 18 Minute AMRAP: 1 Wall Climb/ Rope Climb 3 Devils Press 50/35 6 Box Jump Overs 24/20…