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THURSDAY JULY 20, 2017

THURSDAY JULY 20, 2017

NOTE – THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM BACK SQUAT

WOD
FOR TIME, 14:00 CAP:
50 POWER CLEANS 135/95 (RX+ 165/115)
*TOUCH & GO REPS ONLY, EVERY TIME YOU BREAK DO 10 LATERAL BURPEES OVER BAR

COOL DOWN

WEDNESDAY JULY 19, 2017

WEDNESDAY JULY 19, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 STRICT C2B PULLUPS + 6 HAND RELEASE PUSHUP + 9 SQUATS

WOD
3 ROUNDS FOR REPS, 1:00 EACH STATION, 1:00 REST BETWEEN ROUNDS:
CAL BIKE
CAL ROW
STEPUPS 20″
CAL SKI
TOES TO BAR

COOL DOWN

TUESDAY JULY 18, 2017

TUESDAY JULY 18, 2017

NOTE – THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 3:00:
400M RUN
*TOTAL TIME OF RUNS I.E. (1:30+1:38+1:43+1:39=6:30)

WOD
AMRAP 12:00:
12 MED BALL ANCHORED SITUPS 30/20
12 MED BALL BEAR HUG LUNGES
1 ROPE CLIMB / MOD: 6 RING ROWS

COOL DOWN

MONDAY JULY 17, 2017

MONDAY JULY 17, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER CLEAN + 1 SQUAT CLEAN (ASCEND)

WOD
5 ROUNDS FOR TIME, 15:00 CAP:
3 PUSH PRESS 105/70 (RX+ 135/95)
6 THRUSTERS
9 FRONT SQUATS

COOL DOWN

FRIDAY JULY 14, 2017

FRIDAY JULY 14, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2 POWER SNATCH (PAUSE) + 1 OVERHEAD SQUAT (PAUSE)

WOD
FOR TIME, 20:00 CAP:
50 CAL ROW
100 SQUATS
35 CAL BIKE
50 DB SNATCHES 55/35
20 CAL SKI

COOL DOWN

THURSDAY JULY 13, 2017

THURSDAY JULY 13, 2017

NOTE THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM PULLUP, THEN 1 RM PULLUP

WOD
5 ROUNDS FOR TIME, 18:00 CAP:
10 STRICT HANDSTAND PUSHUPS / MOD: DB PRESS 40s/25s
15 TOES TO BAR / MOD: 20 ABMAT SITUPS
1:00 REST

COOL DOWN

WEDNESDAY JULY 12, 2017

WEDNESDAY JULY 12, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 CLEAN THRUSTER (ASCEND)

WOD
AMRAP 6:00:
5 CLEAN THRUSTERS 125/85 (RX+ 165/115)
40 DOUBLE UNDERS / MOD: 65 SINGLES

REST 2:00

AMRAP 6:00
10 DEADLIFTS
10 LATERAL BURPEES OVER BAR

COOL DOWN

TUESDAY JULY 11, 2017

TUESDAY JULY 11, 2017

NOTE – THERE IS NO 9AM CLASS TODAY – MORNING CLASSES 545AM, 7AM and 8AM.

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2RM BENCH PRESS

WOD
1,2,3,4,5,6,7,8,9,10 REPS FOR TIME, 15:00 CAP:
HAND RELEASE PUSHUPS
C2B PULLUPS
LOW CARRY LUNGES 55s/35s (RX+ 70s/53s)

COOL DOWN

MONDAY JULY 10, 2017

MONDAY JULY 10, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
POWER CLEAN (PAUSE) + SQUAT CLEAN + FRONT SQUAT (PAUSE)

WOD
AMRAP 14:00:
200M RUN
15 STEPUPS 24/20 (RX+ BOX JUMPS)
15 WALL BALLS 20/14 (RX+ 30/20)

COOL DOWN

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