OPEN GYM WEEK! NO CLASSES - GYM WILL BE OPEN 5AM-6PM.
MONDAY, JULY 4th
A. 5x3 Pause Back Squat (:03 at bottom)
5x3 Weighted Strict Pull-ups
B. AMRAP 20:
12 Toes-to-bar
10/8 Cal Echo Bike
8 Power Snatch (95/65)
*You Go I Go
*Partners alternate full rounds
Scaling Option 1:
12 Toes to Bar
9/7 Calorie Echo Bike
7 Power Snatches (75/55)
Scaling Option 2:
10 Hanging Knee rasies
9/7 Calorie Echo Bike
10 Alt DB Snatches (40/25)
TUESDAY, JULY 5th
A. 5 x 8 Deadlifts
5 x 7-10 Strict Handstand Push-ups
B. 8 Rounds For Time:
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
Target Time: 18-20 minutes
Scaling Option 1:
8RFT:
200m Run
10 Box Jump Overs (20/16)
4 Power Cleans (155/105)
Scaling Option 2:
16 min AMRAP:
400m/350m Bike Erg
10 Box Step Ups(24/20)
8 Dumbbell Power Cleans
WEDNESDAY, JULY 6th
EMOM until 155 Wall Balls -
Min 1) 12/9 Cal SKi
Min 2) 15 GHD Sit-ups
Min 3) 15/12 Cal Row
Min 4) 6 Muscle ups
Min 5) MAX WALLBALLS (20/14)
Min 6) rest
*Keep continuing through EMOM, rotating through each movement every minute until 155 Wall Balls have been accumulated
*Target time: 35 minutes
Scaling Option 1:
EMOM until 135 Wall Balls -
Min 1) 9/7 Cal SKi
Min 2) 15 Half GHD Sit-ups
Min 3) 12/9 Cal Row
Min 4) 5 Burpee Pull-ups
Min 5) MAX WALLBALLS (20/14)
Min 6) rest
Scaling Option 2:
EMOM until 120 Wall Balls -
Min 1) 9/7 Cal SKi
Min 2) 15 V-ups / Sit-ups
Min 3) 12/9 Cal Row
Min 4) 12 Ring Rows
Min 5) MAX WALLBALLS (20/14)
Min 6) rest
THURSDAY, JULY 7th
A. 4x5 High Box Jumps + 4xMAX set of good quality Push-ups
B. 4 Sets:
20 Line Facing Burpees
10 Shuttle Runs
3 Rope Climbs
-rest 2:00-
*Target time each set: 3:00-3:30
*Time cap each set: 4 minutes
*Total scored time includes 6:00 of rest
Scaling Option 1:
16 Line Facing Burpees
8 Shuttle Runs
2 Rope Climbs (OR 12/10 Strict Pull-ups)
Scaling Option 2:
4 sets:
15 Burpees
5 Shuttle Runs
12 Jumping Pull-ups
FRIDAY, JULY 8th
HERO WOD FRIDAY
"BULL"
FOR TIME:
200 Double Unders
50 Overhead Squats (135/95)
50 Pull-ups
1 Mile Run
Scaling Option 1:
2FRT:
150 Double Unders
50 Overhead Squats (95/65)
50 Jumping Pull-ups
1 Mile Run
Scaling Option 2:
300 Single Unders
50 Overhead Squats (45/35)
50 Ring Rows
800m Run
(OR 2000/1600m Bike Erg)