*NO 5:30AM CLASS THIS WEEK.*
*6:30AM CLASS INSTEAD!*
Monday
3 Rounds:
10 Power Snatches from hip at 50%
:20 10/15# Plate Hold at sides
3 Rope Climbs
For Time:*
1:00 Bar Hang (hang as much as possible during)
45 Deadlifts @ 55% 1 Rep Max
*Every :30 (after bar hang) perform 4 lateral burpees over the bar
Tuesday
5 Rounds:
10 (total) Back Racked Stationary Lunges
5 Lying Toes-To-Bar w/ 5-count descent
10 Calorie Row
5:00 AMRAP:
5 Ball Slams
10 Slamball Side to Side Pushups
Wednesday
3 Rounds:
10 Power Cleans from hip at 50%
Agility Rig
10 Renegade Rows
10 Rounds For Time:
10 Wallballs (11/10')
15 Double Unders
*did July 5th
Thursday *Ju Jutsu Class at 6:30pm!*
10 Rounds NOT for time*:
200 Meter Sprint
1 Tire Flip (you may use a partner for this)
*if your rounds are taking longer than 3:00, only run 150 meters
Friday
3 Rounds:
4 Shoulder Press+4 Push Press at 85% shoulder press max
8 Ring Rows (as horizontal as possible)
--finish with 1 set of ME shoulder press at 50%--
10:00 AMRAP:
10 Russian Double Kettlebell Swings
20 Single Unders
30 Situps
Saturday - FREE 9AM CLASS!
5x5 Back Squats - start around 65% of 3 rep front squat (or moderate #) and increase each round
For Time:
200 Meter Run w/ slamball
30 Burpees
200 Meter Run w/ slamball
20 Jumping Air Squats
200 Meter Run w/ slamball
10 Pullups
200 Meter Run w/ slamball
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