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…
3 Rounds: 10 band pull aparts 5 push-ups 10 Empty BB bench 5 Pass throughs :30 bike — 50 Arm circles in as few sets as possible Use very light change plates. Each time your break, change directions. Then.. Bench Max out (week 2 of 2) EMOM x 6 Min 1 – 6 @ 50%…
Alt Every 2:00 x 24min 1&2: Row/ski 3&4: Dumbbell Snatches 50/35 + Pull ups/ Bar Muscle Ups 5&6: Burpee Box Jump Overs 24/20 Then.. Every 3:00 x 9:00 Back Squats: Deload week 8-10 reps @50% 1RM Then.. 3 Supersets 10×10 – Single leg Hip thrust add a dumbbell if able. Superset with 10 – Heels…
4 Rounds For Time: 40/32Cal Bike/Row/ski or 400m run 30 Alt Box Step Ups 25 Russian Kettlebell swings 53/35 20 Single Leg Alt V-Ups 15 Burpees 100m Farmers Carry 2nd yellow pole (AHAP but something you can make 100m unbroken every time) **Rest 1 Min between rounds
24:00 EMOM Min 1: Power Snatch Min 2: Wallball Shots Min 3: Crossovers/Double unders Then.. 4 Rounds: 10 DB Hang cleans 50/35 10 DB Bench press 10 DB deadlifts
Power Clean and Jerk 10 -8-6-4-2 *Each set should be touch and go building to a heavy 2 Power Clean and Jerk *rest 90 seconds between sets Then… Back Squat Every 1:30 x 6 Sets: 2 Tempo BS (3 sec down, 1 sec pause, 1 sec explode up) + 1 Regular tempo BS Start at…
2 Rounds: 1:00 Row 5 Air squats 5 sit-ups 5 Single DB curls 5 Push-ups 3 Chin-ups Then.. 3 Rounds: 1,000/800 Row/Ski 50 Air squats 40 sit-ups anchored with dbs 30 Alt DB curls 35/25 20 Push-ups 10 Chin-ups/ Banded
Complete 5 sets 8 Deadlifts + 5/5 Deficit curtsy lunge from a 45lb plate (goblet hold KB if able) all 5 on one side then all 5 on the other. Then.. 14:00 AMRAP: 30 box step ups 30 Alt Hang DB snatch 50/35 30 Single DB S2OH -10/10/5/5 300m Run
