2-3 person teams alternate each round
A. Complete as many rounds and reps as possible in 15 minutes of:
10 Burpees
20 Back Squats @ 135/95
*Teammates alternate each round
Rest 5 minutes, and then…
B. Complete as many rounds and reps as possible in 20 minutes of:
20 CTB Pull-Ups
40 Cal Row
80 DU
*teammates split work anyway they see fit, one athlete works at a time
A. 3 Rounds
15 Horizontal Pull-ups
10 DB Step-ups
B. 30:00 EMOM
Min 1: 10 KBS @ 24/20
Min 2: 10 Wall Balls @ 20/14
Min 3: 10 Box Jump Step Downs 24/20
A. 15:00
Double Under Practice / Progression
B. 10:00 AMRAP
5 Squat Clean and Jerk @ 145 / 100 lbs
20 Double Unders
Free Community Olympic Weightlifting Open Gym Session >>>>> Saturday, July 25 || 9 – 11 am
“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali
A. In 16:00
Power Jerk + Split Jerk x 8 sets
B. In 10:00
Strict Press
5-5-4-3-2
C. In 15:00
Back Squat x3x5 by feel
“Success is the result of perfection, hard work, learning from failure, loyalty, and persistence.” – Colin Powell
A. 15:00 of
Partner Handstand Walk
*5 attempts / athlete
B. 3 Rounds
Max L-Sit or Tuck Hold
Rest 2:00
C. 3 Rounds
15 Kip Pull-ups
15 Burpees
Extra Credit
3 Rounds
6 DB Rows / arm
10 Hammer Curls
20 Band Pull-aparts
“Find a place inside where there’s joy, and the joy will burn out the pain.” –Joseph Campbell
A. In 15:00
In 5-7 Sets work to a Challenging double in the Snatch
B. 8 Rounds
8 Power Snatch @ 115/75
16 Double Unders
200 M Run
*Time recorded
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“Since there is nothing so well worth having as friends, never lose a chance to make them.” –Francesco Guicciardini
2-4 Person Teams
For time:
Row 2000 Meters
30 Hang Power Cleans @ 145 / 100
60 Toes to Bar
*cap 13:00
rest ..10:00
17:00 AMRAP
50 Calorie Row
50 Wall Balls @ 20/14
50 Shoulder to Overhead @ 115/85
50 Box Jumps Step Down @ 24″/20″
****Join us for class today and be entered to win a FitBit courtesy of Paramount Pictures in promotion of Mission: Impossible – Rogue Nation****
We’ll also have free passes to the early screening on July 28th!
On a running clock, Two Person teams
A. 0-10:00
Team 4K Relay
(500 M Splits)
B. 10:01 –
Team 2000 M Run Relay
(400-400-200 splits)
C. Team 1000 M 1 Arm Farmer Carry
(200 M splits)
Come to class tomorrow and be entered in a drawing for a FitBit!
A. 15:00
Pull-up Practice / Progression
B. 3 Rounds
15 Back Squat @ 135 / 95
12 Burpees
9 Kip Pull-ups
Extra Credit
2 Rounds
20 Wall Slides
20 Band Pull aparts
Who’s coming on Saturday?? You could win a FITBIT! >>> Check it out
“Life comes from physical survival; but the good life comes from what we care about.” –Rollo May
A. In 16:00
Clean Deadlift + Clean
Build over the course of the 8 sets.
B. In 12:00
Back Squat x4x4 @ 80-85%
then..
1 Max Rep Set @ 85%
C. In 12:00
Strict Press
3-3-3-3-3
*build from 70-90%
then
1 set of 10 reps @ 70-75% of 1 rm Press
D. 3 Rounds
5 Hollow Rocks
5/leg Single Leg Hip Ext.
“Do whatever you do intensely.” –Robert Henri