Workouts for Week of July 4th - July 9th

July 4, 2016

 

Monday

No Class - Independence Day

 

Tuesday

15:00 for 3 Rounds:

8 Weighted Lunges* each leg

8 Weighted Glute Bridges each leg

3 Arch To Hollow Swings On The Rings

 

10 Rounds For Time:

10 Wallballs (11/10')

15 Double Unders


Wednesday

20:00 to find a Bench Press Max

5:00 EMOM of 5 Strict Pullups into...
8:00 AMRAP:
8 Plate Ground To Overhead
24 Vertical Plate Presses


Thursday

4 x 10 Dumbbell Hamstring Curls

 

Handstand Walking Drills

 

Friday 

For time, with a partner:
200 Meter Run (together)
60 Pullups (partner must be in hanging hollow)
60 Push Press @ 65% Max (partner must be locked out overhead)
60 Front Squats @ 65% Max (partner must be holding in front rack)
60 Push-ups (partner must be in plank)
60 Deadlifts @ 65% Max (partner must be holding bar at extension)
200 Meter Run (together)

Reps MUST be split 50/50, but how you break up sets is up to you.

 

Saturday - FREE 9am Class During Our Yard Sale!

Clean & Jerk Technique Work

50 Bar Facing Burpees – For time.
EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks @ 65% max

 

 


 

 


 

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