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WEDNESDAY JULY 31, 2013

WEDNESDAY JULY 31, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
THRUSTER, KB SWING

STRENGTH:
15 MINS. TO FIND
1RM THRUSTER

WOD:
AMRAP 15 MINS.
20 KB SWINGS 53/35
10 BURPEES
200M RUN

AFTERMATH:
TABATA CHOICE

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY JULY 30, 2013

TUESDAY JULY 30, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
POWER CLEAN, WALL BALL

STRENGTH:
15 MINS. TO COMPLETE
3RM PULLUP OR 25 BANDED+STRICT

WOD:
4 ROUNDS
15 POWER CLEANS 95/65
15 WALL BALLS 20/14
15 MED BALL SITUPS 20/14

AFTERMATH:
30 HAND RELEASE PUSHUPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY JULY 29, 2013

MONDAY JULY 29, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BACK SQUAT, KB SWING

STRENGTH:
15 MINS. TO COMPLETE
3X3 BACK SQUAT

WOD:
3 ROUNDS
400M RUN
20 KB SWINGS 70/53
10 BOX JUMPS 30/24

AFTERMATH:
500M ROW

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY JULY 22, 2013

MONDAY JULY 22, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BACK SQUAT, TOES TO BAR

STRENGTH:
20 MINS. TO FIND
3RM BACK SQUAT

WOD:
AMRAP 8 MINS.
25 DOUBLE UNDERS
15 TOES TO BAR
25 MOUNTAIN CLIMBERS

AFTERMATH:
TABATA BURPEES

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

SATURDAY JULY 20, 2013

SATURDAY JULY 20, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

WOD:
TEAMS OF 2 OR 3
SPLIT REPS, GET IT DONE IN ANY ORDER, WORK AT SAME TIME
300 SQUATS
200 SITUPS
100 BOX JUMPS 20″ (1 BOX PER TEAM)
75 PUSHUPS
50 BURPEES
1 MILE RUN

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

FRIDAY JULY 19, 2013

FRIDAY JULY 19, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PULLUP, PUSH PRESS

STRENGTH:
10 MINS. TO FIND
1RM PULLUP OR 20 BANDED AND STRICT

WOD:
18-15-12-9-6-3
PULLUPS
PUSH PRESSES 95/65

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY JULY 18, 2013

THURSDAY JULY 18, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
DEADLIFT, HANG SQUAT SNATCH

STRENGTH:
20 MINS. TO FIND
3RM DEADLIFT

WOD:
PARTNER UP AND SHARE A ROWER
4 ROUNDS
10 HANG SQUAT SNATCHES 75/55
5 BURPEES
250M ROW
15 SLAM BALL 20/16

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY JULY 17, 2013

WEDNESDAY JULY 17, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
BENCH PRESS, BOX JUMP

STRENGTH:
15 MINS. TO COMPLETE
3X2 BENCH PRESS

WOD:
800M RUN
25 BOX JUMPS 24/20
400M RUN
20 BOX JUMPS 24/20
200M RUN
15 BOX JUMPS 24/20
1 BUILDING LAP

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

TUESDAY JULY 16, 2013

TUESDAY JULY 16, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
RENEGADE ROW, WALL BALL

STRENGTH:
15 MINS. TO COMPLETE
3X2 FRONT SQUAT

WOD:
4 ROUNDS
12 RENEGADE ROWS 55/35
18 WALL BALLS 20/14
1 MIN. REST

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

MONDAY JULY 15, 2013

MONDAY JULY 15, 2013

WARMUP:
INSTRUCTOR LED GROUP WARMUP

SKILLS:
PUSH JERK, POWER CLEAN

STRENGTH:
15 MINS. TO COMPLETE
3X3 PUSH JERK

WOD:
AMRAP 14 MINS.
10 RING DIPS
10 POWER CLEANS 135/95
35 DOUBLE UNDERS (3/1)

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

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