Programming: Week of July 15th - 20th, 2019


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Programming: Week of July 15th – 20th, 2019

Monday, July 15th, 2019

Strength: 1 Clean + 2 Front Squat
1-1-1-1-1

WOD: 3 rounds for time of:
20 Hang Power Cleans, 95/65 lbs
20 Front Squats, 95/65 lbs
20 Push Press, 95/65 lbs

Tuesday, July 16th, 2019

Strength: Split Jerk
1-1-1-1-1

WOD: 3-min AMRAP x 5 Cycles
5 Toes-to-bars
20 Double Unders
5 Kettlebell Swings, 53/35 lbs
200m 1-Arm Farmers Carry
2 Min Rest After Each Round

Wednesday, July 17th, 2019

Strength:
14-min EMOM
Every Min on the Min, Alternate Between:
10/5 Bench Press, 115/75 lbs
5/3 Strict Pull-ups

WOD: 15-min AMRAP
3 Ring Dips
6 Alternating Pistols
9 AbMat Sit-ups

6:30pm Endurance Class – Wednesday, July 17th, 2019

5 rounds, each round for time, of:
Row, 100 m
Run, 100 m
1 Min Rest After Each Round

With a Partner, For time:
Row, 2000 m
Run, 1 mi
50 Assault Bike Calories
Rest 1 min between each round.

Thursday, July 18th, 2019

Endurance:
1000M Row For Time

WOD: 20-min AMRAP
4 Bar Muscle-ups
8 Dumbbell Devil Press, 35/20 lbs
12 Box Jumps, 24/20 in

Friday, July 19th, 2019

Strength:
Sumo Deadlift
2-2-2-2-2

WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Wall Ball, 20/14 lbs

Saturday, July 20th, 2019

7am Endurance Class
For time:
Run, 200 m
50 Box Jumps, 24/20 in
Run, 200 m
40 Knees-to-elbows
Run, 200 m
30 Kettlebell Swings, 53/35 lbs
Run, 200 m
20 Burpees
Run, 200 m
10 Dumbbell Squat Cleans, 50/35 lbs
Run, 200 m

9am Friends & Family Class
WOD
: 50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 53/35 lbs


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