A.
Every 2 minutes, for 14 minutes:
Back Squat x 2 reps
Build to today’s heavy double.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Toes to Bar
50-Feet of Walking Lunges with KBs
Three sets for times of:
Row 500 Meters
15 Deadlifts 255/175 lbs.
30 Wall Ball Shots
Run 400 Meters
Rest 4 minutes
A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B.
Three sets for times of:
60 Double-Unders
30 Kettlebell Swings
15 Toes-to-Bar
Rest 2-3 minutes
A.
Take 15-20 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work
B.
Complete as many rounds and reps as possible in 9 minutes of:
5 Hang Power Snatches 135/95 lbs.
7 Overhead Squats
9 Kipping Handstand Push-Ups
For 40 minutes rotate through the following exercises:
Minute 1: Assault Bike x 45 seconds
Minute 2: Row 300/250 Meters
Minute 3: Rest
Mintes 4: 20 Hollow Rocks + 10 V-Ups + 10 second L-Sit
Minute 5: Rest
Happy 4th of July !
Only one class today at 8am. Don't forget to wear your red, white and blue.
A.
Every 2 minutes, for 14 minutes:
Back Squat x 3 reps @ 3111
B.
In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:
Station 1 – Row 500 Meters
Station 2 – Dumbbell Man-Makers
Station 3 – Rest
Grab a buddy and get ready for the gun show. It's tank top season !
Every 2 Minutes for 18 Minutes
Station 1- Muscle Ups 2-5 Reps
Station 2- Handstand Walk x 10 meters
Station 3-Strict Toes To Bar x 5-8 reps @3111
Four Sets for Max Reps:
Against a 2 Minute Running Clock, Complete as Many Rounds and Reps as Possible of:
10 Box Jumps
20 Dumbbell Walking Lunges
Rest 2 Minutes Between Sets
A.
Every 10 minutes, for 30 minutes, for times:
Row 600 Meters
75 Double-Unders
50 Air Squats
25 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Sandbag Carry (bear hug) x 100 feet
Rest 1-2 minutes
A.
Every 2 minutes, for 12 minutes:
3-Position Clean
(high hang, mid-thigh, and then from the floor)
B.
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
3 Squat Cleans @ 70-75% of 1-RM Clean
1 Rope Climb
Rest 2 minutes, and repeat for a total of three sets.
A.
For time:
Run 1200 Meters
40 Alternating Dumbbell Snatches
40 Toes to Bar
Run 800 Meters
20 Alternating Dumbbell Snatches
20 Toes to Bar
Run 400 Meters
10 Alternating Dumbbell Snatches
10 Toes to Bar
B.
Two sets of:
Landmine Rows x 6-8 reps each arm
Suitcase Carry x 100' feet each arm
A.
Six sets of:
Back Squat x 3 reps @ 42X1
Rest 2 minutes
*Aim to increase load by 2-3% on last week.
B.
Four rounds for time of:
5 Hang Snatches 135/95 lbs
10 Burpee Box Jump-Overs
20 Wall Ball Shots
In teams of two, complete five rounds for time of:
Run 400 Meters (partners must run together)
10 Thrusters (5 each – 135/95 lbs.)
20 Power Cleans (10 each – 135/95 lbs.)
30 Pull-Ups (15 each)
A.
Build to today’s 1-RM Snatch
Followed by…
Three sets of:
Snatch x 1 rep @ 85% of today’s 1-RM Snatch
Rest as needed
B.
For time:
40 Calories of Assault Bike or Row
400 Meters Farmer Carry 24/16kg
40 Calories of Assault Bike or Row
A.
Three sets of:
Strict Supinated-Grip Pull-Ups x 3-6 reps
Bent-Over Barbell Rows x 6-8 reps
Band Pull-Aparts x 20 reps @ 2011
B.
Complete as many rounds and reps as possible in 20 minutes of:
12 Burpee Box Jump-Overs
21 Kettlebell Swings
30 Calorie Row or 300 Meter Run
A.
Every 2 minutes, for 24 minutes:
Power Clean + Clean + Split Jerk
Build over the course of the 12 sets to today’s heavy.
B.
For max reps against an 8 minute clock complete
4 rounds for time of:
40 Double-Unders
4 Clean and Jerks
Max Muscle-Ups or Chest to Bar Pull Ups or Pull-Ups
RX weight - 205/135 lbs.
Scaled weight - 135/95 lbs.
A.
Two sets of:
800 Meter Run
Rest 1 minute
400 Meter Run
Rest 2 minutes
200 Meter Run
Rest 3 minutes
B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Ab Roll Outs x 8-10 reps
Minute 2 – Hollow Rocks x 30 seconds
Minute 3 – Russian Twists with Kettlebell x 30 seconds
A.
Every 2 Minutes, for 12 Minutes of:
Back Squat
*Set 1 – 5 reps @ 60% of last week’s 1-RM
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 2 reps @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
Followed by…
Every 2 Minutes, for 6 Minutes of:
Tempo Back Squat x 5 reps @ 42X1
*Aim to increase load by 2-3% on last week.
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 4-8 Strict Handstand Push-Ups
Minute 2 – 12 Toes-to-Bar
Minute 3 – 30 Double Unders + 10 Overhead Squats 95/65 lbs
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:
7 Front Squats 155/105 lbs
7 Ring Dips
14 Wall Ball Shots
Rest until the running clock reaches 18:00, and then…
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 12 minutes of:
7 Push Press 135/95 lbs
7 Pull-Ups
14 Wall Ball Shots