Skip to content

Tuesday 07 July 2015 (0730)

July 7, 2015

Heavy day!   Let’s set some PRs!

Seated Press 5-4-3-2-2-1-1

Floor Press 5-4-3-2-2-1-1

Weight Pull Ups 3-3-2-2-1-1

Monday, 06 July 2015 (1200)

July 6, 2015

Welcome back!  Let’s hit it hard after a long weekend.

Warm-up:

Run 2 laps

Calisthenics

WOD:

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Complete each exercise before moving to the next.  Should be approximately 20 min.  Scale as needed.

End with stretching and foam rolling.

Monday 06 July 2015 (0730)

July 6, 2015

For time:

25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 2 pood
30 sit-ups
20 hang squat cleans, 35-lb. dumbbells
25 back extensions
30 wall-ball shots, 20-lb. ball
3 rope climbs or 20 towel pull ups 

Thursday July 2nd (0700/0730)

July 2, 2015

It’s going to be a coach free AM. 

WOD

CINDY

As many rounds as possible in 20 min of:

5 Pull-ups

10 Push-ups

15 Squats

Thursday, 02 July 2015 (Noon class meet at 0730)

July 1, 2015

Folks – due to the 4 hours of early libo tomorrow, the regular 1200 class will meet at 0730.  If enough folks show, we will do a team WOD, maybe a relay of some sort!

 

Wednesday, 01 July 2015 (1200)

July 1, 2015

We will meet outside in the garage.  Another long WOD in prep for the long weekend.

Warmup:
Jog 4 laps
calisthenics/mobility
3 rds – 7 barbell deadlift, 7 thrusters, 7 burpees

WOD: AMRAP 30 –
2 (4, 6, 8,….) Squat Cleans (#155/105)
25 Pushups
25 KB Swings (16/12kg)
25 ABMAT situps

Lots of reps today!!  For the squat cleans, you will add two reps everytime you complete a round..so the first round you will do 2 squat cleans, the second round you will do 4 squat cleans, etc…

Wednesday July 1st (0700)

July 1, 2015

Warm Up

Laps/Cals/Stretch/KB swing review/SDHP review

WOD

400 M Run

40 Double Unders

400 M Run with sandbag

40 Box Jumps

400 M Run with Plate

40 KBS (1.5 pood)

800 M Run
Cash out 

Iron man hang

50 Sit-ups 

Follow

Get every new post delivered to your Inbox.

Join 152 other followers