Bench Press (3 Reps Every 3 Minutes for 15 Minutes)

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.

 

3 Rounds for time

Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
40/30 Push-Ups

Score = Time it took to complete each round

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

Teams of two, complete five rounds for time of:
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

 

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

Front Squat (2 Reps Every 3 Minutes for 15 Minutes)

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

 

21-15-9 for time of:
Thrusters 115/75 (M 95/65)
Toes to Bar
Box Jump-Overs (24″/20″)

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

Shoulder Press (3-4 reps every 2 minutes for 8 minutes)

Push Press (3-4 reps every 2 minutes for 8 minutes)

 

For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)

Station 2 – 18/12 Calories of Assault Bike or 250/200 Meters of Rowing

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

Station 4 – 200 Meter Run

For scoring, put 30:00 as your score and then use the comments to type what you modified. If you went RX – smash that RX button!

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

WOD 1

12 min AMRAP climbing ladder

333*666*999*…

 

Tire flips

Wall Ball

Burpees

(* 100 meter run)

 

Rest 3 min

 

WOD2

For time, come down ladder start where you left off in WOD 1

 

Heads Up:

No Boxing today

Wednesday, July 4thwe will have one class at 9:30 am. Have a great 4thof July!

 

Push Press (20 Minutes to Build to a 1 Rep Max)

 

(3 Rounds for reps)

Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (70/53)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.

These rounds are meant to be sprints!!!! Modify Strict Pull Ups with Ring Rows and keep pushing hard

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

 

Sorry, no Yoga tonight.

Wednesday, July 4th we will have one class at 9:30 am. Have a great 4th of July!

 

Back Squat (Every 2 Minutes for 16 Minutes (8 Sets))

*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

 

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Objective:
Complete as many repetitions as you can, as quickly as you can.

Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:
Thrusters (45/33 lb)
KB Swings (53/36)
Wall Ball (20/14 lb)
Box Jumps (24″/20″)

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

 

Deadlift (Every 3 Minutes for 18 Minutes (6 sets))

*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%

 

Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM