Programming: Week of July 8th - 13th, 2019


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Programming: Week of July 8th – 13th, 2019

Monday, July 8th, 2019

Strength: Push Jerk + Push Press + Shoulder Press:
2-2-2-2-2-2-2

WOD: 12 Min AMRAP

Run, 400 m

then in the remaining time, AMRAP of:

3 Shoulder-to-Overheads, 155/105 lbs

6 Lateral Burpee Over Bars

90 Double Unders

Olympic Lifting for Monday

Clean Pull 3-3-3

Hang Muscle Snatch 3-3-3

 

Tuesday, July 9th, 2019

 

Strength: Deadlift
3 @ 50% | 3 @ 60% | 3 @ 70% | 3 @ 75%
3 @ 80% | 3 @ 80% | 3 @ 80%

WOD: 3 rounds, 1 min per station, of:

Row Calorie

Single Arm Dumbbell Overhead Lunge, 50/35 lbs

Alternating Dumbbell Snatch, 50/35 lbs
Rest 30 Sec After Each Round

Olympic Lifting for Tuesday

 

3 Position Snatch: 1-1-1-1-1

Front Squat 8 x 3 at 70% 1RM

 

Wednesday, July 10th, 2019

 

Strength: Core Grinder
2 rounds, 1 min per station, of:

Dragon Fly

Ab Wheel Roll Out

Parallette Pass Through

R Side Plank

L Side Plank

Lemon Squeezer, 10/10 lbs

Rest 1 min

WOD: For time:

Run, 500 m

40 Russian Twists, 25/20 lbs

30 Broad Jumps

20 Weighted Box Step Overs, 35/20 lbs

10 Handstand Push-ups

Rest 2 mins

Run, 250 m

20 Russian Twists, 25/20 lbs

15 Broad Jumps

10 Weighted Box Step Overs, 35/20 lbs

5 Handstand Push-ups

 

Thursday, July 11th, 2019

 

Strength: Thruster
5-5-5-5-5

WOD: Bergeron Beep Test - Rx

Every 1 min until failure:

7 Thrusters, 75/55 lbs

7 Pull-ups

7 Burpees

Intermediate – 5 Reps of Each
Beginner – 3 Reps of Each

 

Friday, July 12th, 2019

 

Strength: Snatch
2-2-2-2-2

WOD: 3 rounds of:

max rep Assault Bike Calories, 1:30

Rest 3:30s

 

Saturday, July 13th, 2019

Friends & Family Class – 9am

 

WOD: For time

Run, 400 m

-- then --

10 Pull-ups

20 Push-ups

30 Kettlebell Swings, 53/35 lbs

40 Air Squats

50 V-ups

40 Air Squats

30 Kettlebell Swings, 53/35 lbs

20 Push-ups

10 Pull-ups

-- then --

Run, 400 m


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