MONDAY, JULY 2nd
A. 12:00-27:00
Back Squat 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 15 Reverse Snow Angels between working sets ONLY as Active Recovery
B. 35:00-47:00
For Time:
60 Double Unders (120 SU)
30 DB Snatch (50/35lbs)
30 Pull-ups
40 Double Unders (80 SU)
20 DB Snatch
20 Pull-ups
20 Double Unders (40 SU)
10 DB Snatch
10 Pull-ups
Goal Time: 7-12min
Scale to: 60/40/20 SU and 15/12/9's
TUESDAY, JULY 3rd, NO 6pm Class TONIGHT!
A. 12:00-25:00
Shoulder Press 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery
B. 35:00-60:00
"Operation Red Wings"
4 Rounds for Time:
3 Bear Complex (135/95lbs)
200m Run
8 Bar Facing Burpee
200m Run
8 Thrusters
200m Run
* Bear Complex must be broken into Power Clean > Front Squat > Push Jerk > Back Squat > Behind Neck Push Jerk, no Thruster variations allowed
Goal Time: 20-25 minutes, 5-6 min per round
Scale to: 2 Bear Comp/ 100m/ 5 Burp/ 100m/ 5 Th/ 100m
WEDNESDAY, JULY 4th
HAPPY 4th of JULY
Open Gym ONLY today
8am-12pm
THURSDAY, JULY 5th
A. 12:00-27:00
Deadlift 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 5 Open Book per side between working sets ONLY as Active Recovery
B. 35:00-51:00
In 4 minutes, complete the following...
400m Run
15 Box Jump Overs (24/20")
Max Reps Push Press (115/75lbs)
Rest 2 minutes in between sets and complete a total of 3 sets.
Reps Goal: 20-25 per round, scale up load if needed to reach reps goal
Scale to: 200-300m Run/ 10 BJO
FRIDAY, JULY 6th
A. 12:00-27:00
Bench Press 531
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
5 reps @ 75%
3 reps @ 85%
1+ OR As many reps as possible at 95%
Complete 3 sets of 5 of Goblet Squat @ 42X1 tempo between working sets ONLY as Active Recovery
B. 35:00-53:00
With a partner, alternate movements, completing as many rounds as possible in 18 minutes:
3 Strict Handstand Push-ups
6 Toes to Bar
9 Push-ups
12 Russian Kettlebell Swings (32/24kg)
15 Calorie Row
Rounds Goal: 10+ Rounds
SATURDAY, JULY 7th
For Time:
50 Power Clean and Jerks (95/65)
On the Minute – 5 Toes to Bar
Rest until the Clock Reaches 15 minutes, then complete...
For Time:
25 D Ball or Sandbag Cleans (150/100lbs)
On the Minute – 5 Burpees