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THURSDAY JULY 6, 2017

THURSDAY JULY 6, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
0:00-10:00 FIND 2RM PRESS
10:01-2:00 FIND 2RM PUSH PRESS

WOD
5 ROUNDS FOR TIME, 12:00 CAP:
12 POWER CLEAN 115/80 (RX+ 135/95)
9 PUSH PRESS

COOL DOWN

WEDNESDAY JULY 5, 2017

WEDNESDAY JULY 5, 2017

NOTE THERE IS NO 5:45 AM CLASS TODAY

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. CAP:
2 HANG POWER SNATCH + 1 POWER SNATCH

WOD
FOR TIME, 18:00 CAP:
50 DOUBLE UNDERS / MOD: 75 SINGLES
50 OVERHEAD SQUATS 45/35
50 DOUBLE UNDERS / MOD: 75 SINGLES
50 SWINGS 53/35
50 DOUBLE UNDERS / MOD: 75 SINGLES
50 CAL ROW OR 35 CAL BIKE
50 DOUBLE UNDERS / MOD: 75 SINGLES

COOL DOWN

MONDAY JULY 3, 2017

MONDAY JULY 3, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
MUSCLE UPS (UNBROKEN)
MOD: ODD: STRICT PULLUPS
EVEN: RING DIPS
*CHOOSE NUMBER OF REPS AND ADD UP TOTAL

WOD
AMRAP 20 MINS:
10 30FT SLED PUSHES 100/75
10 TIRE FLIPS 250/170 / MOD: 50 SLAM BALL 30/20 (5 SB = 1 FLIP)
50 TOES TO BAR
25 CAL SKI
*DO YOUR WORK IN ANY ORDER AND PARTITION ANY WAY
**YOU WOULD HAVE TO COMPLETE ALL 95 REPS BEFORE DOING A
SECOND ROUND OF ANY MOVEMENT

COOL DOWN

FRIDAY JUNE 30, 2017

FRIDAY JUNE 30, 2017

WARMUP
INSTRUCTOR LED

WOD
AMRAP 12 MINS:
300M ROW
10 POWER SNATCHES 95/65 (RX+115/80)
10 BURPEES

REST 4 MINS.

STRENGTH:
12 MIN. CAP:
3RM DEADLIFT

COOL DOWN

THURSDAY JUNE 29, 2017

THURSDAY JUNE 29, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
MAX REPS STRICT PULLUPS AT BODYWEIGHT
MOD: USE BAND(S) THAT MAX YOU AT 10  ON YOUR FIRST SET

WOD
AMRAP 10 MINS:
5 MUSCLE UPS / MOD: 8 RING DIPS
10 GOBLET SQUATS 53/35 (RX+ 70/53)
15 SWINGS

COOL DOWN

WEDNESDAY JUNE 28, 2017

WEDNESDAY JUNE 28, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 POWER CLEAN + 1 PUSH JERK

WOD
FOR TIME, 17:00 CAP:
20 PUSH JERKS 155/105 (RX+ 185/135)
200M RUN
20 HANG POWER CLEANS
200M RUN
10 PUSH JERKS
200M RUN
10 HANG POWER CLEANS

COOL DOWN.

TUESDAY JUNE 27, 2017

TUESDAY JUNE 27, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MINS CAP:
10RM BACK SQAUT
THEN, 3RM BACK SQUAT
*RECORD BOTH WEIGHTS

WOD
7 ROUNDS FOR TIME, 15:00 CAP:
5 STRICT HANDSTAND PUSHUPS (RX+ 45/25) / MOD: 8 BOX HSPU OR 10 PUSHUPS
5 C2B PULLUPS
5 BOX JUMPS 24/20 (RX+ 30/24) / MOD: 10 STEPUPS

COOL DOWN

MONDAY JUNE 26, 2017

MONDAY JUNE 26, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN CAP:
5RM BENCH PRESS
THEN, 2RM BENCH PRESS
*RECORD BOTH WEIGHTS

WOD
AMRAP 15 MINS:
15/10 CAL BIKE
15 ANCHORED MED BALL SITUP W/ PRESS 20/14
15 WALL BALLS

COOL DOWN

FRIDAY JUNE 23, 2017

FRIDAY JUNE 23, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) L-SIT ON PARALETTES
2) HANDSTAND HOLD
3) 10 SINGLE LEG KB DEADLIFT (5 L,R)

WOD
AMRAP 15 MINS:
5 DEADLIFTS 245/165 (RX+ 315/205)
2 ROPE CLIMBS (RX+ 3 ROPE CLIMBS)
400M RUN

COOL DOWN

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