Monday
Happy 4th of July.
No classes.
Tuesday
Every 1:30 for 6 Rounds
2 Hang Power Cleans
1 Hang Squat Cleans
E2MOM x 10
12/9 Calorie Row
X Lateral Burpee Over Bar
5 Hang Power cleansRounds
Rounds 1 and 2: 95/65, X=7
Rounds 3 and 4: 135/95, X=6
Rounds 5 and 6: 155/105, X=5
Rounds 7 and 8: 185/135, X=4
Rounds 9 and 10: Athletes choice, X=3
****All hang power cleans must be unbroken.
Wednesday
E4MOM x 6
18/15 Calorie Bike
200m Row-Ski/150m Run
25 AbMat Sit-Ups
5 Single Arm KB Push Press, each arm
AMRAP 10 with an empty barbell
10 Curls
10 Box/Bench Dips
10 Bent Over Rows
10 Strict Presses
Thursday
E2MOM x 6 Rounds
50ft Double KB Front Rack Lunges, weight is athlete’s choice
5 Rounds For Time (15 min cap)
20 American Kettlebell Swings, 53/35
16 Goblet Hold Box Step Ups, 53/35, 24″/20″
12 Double-DB Deadlifts, weight is athlete’s Choice
Friday
EMOM x 8
M1: 6-10 Strict Pull-Ups (banded allowed)
M2: 10-15 Empty BB High Pulls
For Time (16 min cap)
2400m/1800m bike OR 800m Run OR 1000m/925m Row
30 Toes to Bar
50 Alternating DB Snatches 50/35 (35 reps @ 75/50 option)
30 Toes to Bar
20 Burpees Wall Get-Up-and-Overs, 48″/40″
Saturday
EMOM x 6
M1: 3 Front Squats, 70% 1RM
M2: 3 Back Squats, weight same as Front Squat
For Time (18 min cap)
10 Pull-Ups
100 Double Unders
10 Box Jumps
20 Pull-Ups
100 Double Unders
20 Box Jumps
30 Pull-Ups
100 Double Unders
30 Box Jumps
Sunday
Go outdoors and use your fitness.
