Next Friday, July 3 at 7pm, “First
Friday” Happy Hour- location TBA
Next Saturday, July 4- 10am class
only
Monday 6.22.15
Partner workout, divide the work as you
like:
2 Block run (both run)
120 Sit-ups
80 Overhead squats (95/65)
240 Double unders
70 Shoulder-to-overhead (95/65)
60 Box overs (24/20)
Tuesday 6.23.15
Compare to March 17
Front squats
3x
Max body weight front squats in 1, min 1
min rest
Max body weight pull-ups, 1 min rest
5 min calorie row
Wednesday 6.24.15
Dead lifts, build in weight
6x4
5 min:
2-4-6-8…
Dips
5 Dead lifts, 65% of heavy set of 4
5 min
2-4-6-8…
Candlesticks
2 Wall walks
Thursday 6.25.15
5x5 Box step ups, each leg
5x3 DB snatch + 3 single arm push
press (pause at the top!)
4 Rounds for quality:
20 Hollow rocks
5 Box Jumps (30/24)
W a partner, for time:
100 burpees
Friday 6.26.15
14 EMOM (7 rounds each), alternating
3 to 8 pull-ups
150-200 m row
14 EMOM (7 rounds each), alternating
3 to 8 HSPU
10-30 Double unders
3x1 min Chinese planks
Saturday 6.27.15
5 Rounds:
0-1 min: 6 Toes to bar
1-2 min: 5 Back squats
2-3 min: 4 (modified) Renegade rows
(push-up, row-R, row-L)
20-15-10-5
Thrusters (95/65)
Sit-ups
Sunday 6.28.15
CF Conditioning, 10am