Monday
“Booty on Fleek”
A. 10 Mins to Build quickly to a “Mod-Heavy” w/ perfect Form
– Back Squat X 1 @ 31X1 (compare to 6/5)
+
– 60s AMRAP Back Squats @ 70% of above
Rest 60s
– 60s AMRAP Back Squats @ 70% of above
B. 13 Min AMRAP:
– 10 KB Swings (53/35)
– 10 SDLHP (53/35)
– 10 Goblet Squats (53/35)
*Every break complete 5 burpees
Tuesday
“Pec Deck”
A. 3 Sets:
– Bench Press X 5 @ 31X1 (3s down/1s pause/press out/1s at top)
*Complete all 3 sets at heaviest load while maintaining tempo
B. 21 Min EMOM:
1) 30s Row @ FAST pace
2) 30s Max DB S2OH (50/35)
3) 30s Max Pushups
*if easy, complete w/ ring pushups, but still should be shooting for 10+ each set
Wednesday
*Only 7am/9am classes today!
“4th of July Special WOD”
A. For Time w/ a Partner:
– 1 Mile Run Together (wear a vest, or run with a flag)
Then,
7 Rounds:
– 4 Power Clean And Jerks (185/115)
– 17 Pullups
– 76 DUs (76 Singles)-Each, at same time
Then
242 Wall Balls (20/14)
**Everyone will complete the mile run. Then, 1 person working at a time on cleans and pullups
Thursday
“Partner Push”
A. 10 Rounds For Time w/ a partner:
– 15/12 Cal AB
– 10 Deadlifts (185/135)
– 5 BBJO (24/20)
*Alternate Full Rounds, 5 each
Friday
“Short times, high pain”
A. 5 Min AMRAP
– 800m Run (should take no longer than 4 mins)
– AMRAP Pullups w/ remaining time
Rest 5 mins, then:
B. 5 Min AMRAP
– 1k/850m Row (should take no longer than 4 mins)
– AMRAP Power Snatch (75/55)
Rest 5 mins, then:
C. 5 Min AMRAP
– 800m Run (should take no longer than 4 mins)
– AMRAP T2B
Saturday
A. 9am CrossFit Class
*Coaches Choce 😉
Sunday
Open Gym: 8:30am-10:30am