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TUESDAY JULY 9, 2013

TUESDAY JULY 9, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PRESS, CLEAN & JERK

STRENGTH:
15 MIN TO COMPLETE
5X3 PRESS

WOD:
5 ROUNDS
7 CLEAN & JERKS 155/105
7 BURPEE LATER BAR JUMPS

AFTERMATH:
500M ROW

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

MONDAY JULY 8, 2013

MONDAY JULY 8, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BACK SQUAT, RING PUSHUPS

STRENGTH:
15 MIN TO COMPLETE
3X3 BACK SQUAT

WOD:
8 ROUNDS
1:30 ON/:30 OFF
AMRAP
11 RING PUSHUPS
11 V-UPS
11 BOX JUMPS 24/20
AFTER EACH: 30 REST
START WHERE YOU LEFT OFF
IN THE ROUND

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

SATURDAY JULY 6, 2013

SATURDAY JULY 6, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

WOD:
WITH A PARTNER
PET ROCKS 35/25
AMRAP 20 MINS.
5 PULLUPS
8 HANG POWER CLEANS 95/65
13 HOLLOW ROCKS

AFTERMATH:
WITH YOUR PET ROCKS
400M FARMER’S CARRY SHARED W. PARTNER

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY JULY 5, 2013

FRIDAY JULY 5, 2013

WE HAVE 1 CLASS TODAY AT 4:30 PM

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
DOUBLE UNDER, BOX JUMP

WOD:
100 DOUBLE UNDERS 3/1
80 MOUNTAIN CLIMBERS
60 SITUPS
40 BOX JUMPS 24/20
20 BURPEES
50 DOUBLE UNDERS 3/1
40 MOUNTAIN CLIMBERS
30 SITUPS
20 BOX JUMPS 24/20
10 BURPEES
400M RUN

AFTERMATH:
500M ROW

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WEDNESDAY JULY 3, 2013

WEDNESDAY JULY 3, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BENCH PRESS, SQUAT CLEAN, WALL BALL

STRENGTH:
20 MINS. TO COMPLETE
4X4 BENCH PRESS

WOD:
3 ROUNDS
10 SQUAT CLEANS 155/105
400M RUN
20 WALL BALL 20/14

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

TUESDAY JULY 2, 2013

TUESDAY JULY 2, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
FRONT SQUAT, JERK, TOES TO BAR

STRENGTH:
20 MINS. TO COMPLETE
6X2 FRONT SQUAT

WOD:
21-15-9
JERKS 135/95
TOES TO BAR

AFTERMATH:
100 LUNGES

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

MONDAY JULY 1, 2013

MONDAY JULY 1, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PRESS, ROWING

STRENGTH:
15 MINS. TO COMPLETE
3X5 PRESS

WOD:
TABATA THIS
ROW (CALORIES)
REST 1 MIN.
SQUAT
REST 1 MIN.
PULLUP
REST 1 MIN.
PUSHUP
REST 1 MIN.
SITUP

ADD EACH INDIVIDUAL TABATA SCORE
TO GET A TOTAL SCORE

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

SATURDAY JUNE 29, 2013

SATURDAY JUNE 29, 2013

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

BUDDY WOD:
TEAMS OF 2 (SPLIT THE WORK)
30 BURPEE BYE IN (ALL 30 REPS MUST BE COMPLETED BEFORE MOVING ON, PARTNERS MAY WORK AT THE SAME TIME)

THEN COMPLETE THE WORK BELOW IN ANY ORDER AND PARTITION THE WORK HOWEVER YOU WANT
(PARTNERS MAY WORK AT THE SAME TIME, BUT MAY NOT WORK ON THE SAME EXERCISE AT THE SAME TIME)
1 MILE RUN
100 POWER SNATCHES 85/60
400M OVERHEAD CARRY 45/25
100 WALL BALL 20/14

30 BURPEE BYE OUT (NEITHER PARTNER MAY START FINAL BURPEES UNTIL ALL OTHER WORK IS COMPLETE (WORK AT SAME TIME)

AFTERMATH:
TIRE FLIPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

FRIDAY JUNE 28, 2013

FRIDAY JUNE 28, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PUSH PRESS, BOX JUMP, PULLUP

WOD:
DANNY
AMRAP 20 MINS
30 BOX JUMPS 24/20
20 PUSH PRESS 115/80
30 PULLUPS

AFTERMATH:
TABATA SITUPS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

THURSDAY JUNE 27, 2013

THURSDAY JUNE 27, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
DEADLIFT SHRUG, RUSSIAN KB SWING, DOUBLE UNDER

STRENGTH:
15 MINS. TO COMPLETE
5X3 DEADLIFT SHRUGS (SNATCH GRIP)

WOD:
5 ROUNDS
AMRAP
2 MINS. ON/1 MIN. OFF
20 RUSSIAN KB SWINGS 70/53
30 DOUBLE UNDERS (3/1)

AFTERMATH:
800M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

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