Welcome to another week on FIRE as we dive deeper into July and the Arizona summer heat. Be sure you are drinking extra water and electrolytes as temperatures rise and you get you sweat on at the gym. Be sure to add in some "Hanging Around" time for the July Challenge.
Monday
Endurance: As many calories as possible in 3 min on the rower
WOD:
Partner Style- You go I go
20 min AMRAP
4 Toes-to-bars
8 Single Arm Hang Clean & Jerks, 50/35 lbs
12/10 Row Calories
Tuesday
Strength: Close Grip Bench Press : 6-6-6-6
WOD: "Spin on Nicole"
12 min AMRAP
200m run
max set of push ups
*perform a max set of push ups, when you break complete a 200m run.
Wednesday
Strength/Skill: Every 1 min for 12 mins, alternating between:
1 Bar Muscle-up Progression
1 Squat Clean, pick load
WOD:
For time:
3 Pull-ups
3 Squat Cleans, 135/95
6 Pull-ups
6 Squat Cleans, 135/95
9 Pull-ups
9 Squat Cleans, 135/95
12 Pull-ups
12 Squat Cleans, 135/95
-- then --
12 Bar Muscle-ups
12 Squat Cleans, 185/125
9 Bar Muscle-ups
9 Squat Cleans, 185/125
6 Bar Muscle-ups
6 Squat Cleans, 185/125
3 Bar Muscle-ups
3 Squat Cleans, 185/125
Thursday
Strength: Overhead Squat : 5-5-5-5-5
WOD:
For time:
21 Lateral Bar Burpees
21 Power Snatches, 115/85
15 Lateral Bar Burpees
15 Overhead Squats, 115/85
9 Lateral Bar Burpees
9 Squat Snatches, 115/85
Friday
WOD:
For time:
35/25 Bike Calories
50 Weighted Box Step-ups, 53/35 20 in
50 AbMat Sit-ups
Dual Kettlebell Farmer Carry, 53/35, 400 m
50 AbMat Sit-ups
50 Weighted Box Step-ups, 53/35, 20 in
35/25 Bike Calories
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