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FRIDAY JULY 12, 2013

FRIDAY JULY 12, 2013

WARMUP
INSTRUCTOR LED GROUP WARMUP

SKILLS:
FRONT SQUAT, HSPU, POWER SNATCH

STRENGTH:
20 MINS. TO COMPLETE
7X1 FRONT SQUAT

WOD:
AMRAP 10 MINS.
12 WALL BALL 20/14
6 PUSH PRESSES 115/75
3 POWER SNATCHES 115/75

AFTERMATH:
RUN OR ROW OR 2 MINS. OF DOUBLE UNDERS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

THURSDAY JULY 11, 2013

THURSDAY JULY 11, 2013

WARMUP
INSTRUCTOR LED GROUP WARMUP

SKILLS:
DEADLIFT

STRENGTH:
15 MIN TO FIND
2RM BENCH PRESS

WOD:
30-20-10
BACK SQUAT 135/95
DEADLIFT 135/95

AFTERMATH:
RING DIPS

COOL DOWN:
INSTRUCTOR LED GROUP STRETCH

WEDNESDAY JULY 10, 2013

WEDNESDAY JULY 10, 2013

WARMUP
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
OHS, CHEST TO BAR PULLUPS

STRENGTH:
15 MIN TO COMPLETE
3X3 OHS

WOD:
AMRAP 20 MINS.
10 CHEST TO BAR PULLUPS
10 WEIGHTED SITUPS 53/35
10 KB SWINGS 53/35

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

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

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