HOLIDAY WEEK SCHEDULE:
Open Gym Thurs, July 4th 8am-11am
Open Gym Fri, July 5th 5am-6pm
Open Gym Sat, July 6th 8am-11am
*Normal class hours Mon-Wed
MONDAY, JULY 1st
A.
For time:
7 Squat Snatch 185/135
11 Ring Muscle-ups (11 MUp Prog or 22 Ring Rows)
100 Double-unders
11 Ring Muscle-ups
7 Squat Snatch 185/135
B.
Build to as heavy as possible in 3 sets. This is 6 sets total. 3 for each arm.
1 Arm Overhead Carry x 50 meters with 2 x 1 Arm Thruster every 10 steps
Rest at least 1 minute between sets
TUESDAY, JULY 2nd
A.
For time:
400m run
Fran 75/55
400m run
Fran 75/55
400m run
"Fran" = 21 Thrusters + 21 Pullups, 15 Thrusters + 15 Pullups, 9 Thrusters + 9 Pullups
B.
Complete 4 unbroken rounds. Rest as needed between rounds.
Bent Knee Hollow Body Hold x 20 seconds
Lemon Squeeze x 15
*complete straight leg hollow hold if possible
WEDNESDAY, JULY 3rd
A.
Every 90 seconds for 9 minutes (7 Rounds), complete the following...
4 Power Clean and Jerk @ 80%
B.
9 Min AMRAP:
21 GHD Sit-Up (Ab Mat Sit Up)
14 HSPU (Pike Pushup or Seated DB Press)
-Rest 3 Min-
9 Min AMRAP:
21 Toes-to-Bar
14 Push-up
C.
Short and sweet today. The goal is to go unbroken.
4 Minutes For Quality
Front Plank on Elbows x 15 seconds
Side Plank on Elbow x 15 seconds on the right side
Front Plank on Elbows x 15 seconds
Side Plank on Elbow x 15 seconds on the left side
THURSDAY, JULY 4th
OPEN GYM 8AM-11AM
A. Pick from one of three HERO WODS
“Schmalls”
For Time:
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
“Glen"
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
“Whitten”
5 Rounds for Time:
2-pood kettlebell swings, 22 reps
22 box jumps, 24-inch box
Run 400 meters
22 burpees
22 wall-ball shots, 20-lb. ball
U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.
FRIDAY, JULY 5th
OPEN GYM 5AM-6PM
A.
For Time:
100-80-60-40-20
Double Unders (x3 SU)
50-40-30-20-10
Wall Ball (20lb/14lb)
B.
4 Rounds For Quality
Alternating Single Leg Deadlift x 8 at light weight
Romanian Deadlift x 8 at moderate weight
1 Arm Power Row x 8 per arm at heavy weight
Double Kettlebell Overhead Hold x 45 seconds at light weight
SATURDAY, JULY 6th
OPEN GYM 8AM-11AM
A.
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Wreck Bag Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)
B.
12 Minutes For Quality
Push Up Shoulder Tap x 10 with 2 count hold at top of each rep
Thoracic Extension x 10 with 2 count hold at top of each rep
Table Top Hold x 30 seconds