The End of July!
It looks like temps will be in the high 80s/low 90s again this week, so please bring a reusable water bottle with you and fill up once or twice during your hour’s class and stay hydrated!
Items for the week…
- We are in week 6 of the strength cycle, and will be working off of last week’s 5RM numbers, so keep those handy!
- The 4:30pm is canceled for this Thursday. We apologize for the inconvenience!
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
SKILL
shoulder/midline stability
WOD
40 sec on/20 sec off for 5 rounds
double unders
box jump overs (24/20)
ring rows
wall balls (20/14)
plank push-ups
STRENGTH
back squat: 5×5 @ 75% of 5RM
WOD
14min AMRAP
21 calorie row
15 push press (40% of 1RM)
9 goblet lunges (53/35)
SKILL
core work
WOD
20min EMOM
MIN 1: 4 body blasters
MIN 2: 4 kb complexes (35/26)
STRENGTH
split jerk: 5×5 @ 75% of 5RM
WOD
10-9-8-7-6-5-4-3-2-1
hang power cleans (50%)
burpee box jumps (24/20)
STRENGTH
front squat: 5×5 @ 75% of 5RM
WOD
4 minutes of…
60 wall balls (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
1 minute rest
4 minutes of…
50 mb cleans (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
1 minute rest
4 minutes of…
40 mb squats (20/14)
max effort mb step-overs (24″/20#; 20″/14#)
7AM/8AM
30/25 calorie row
then
18min AMRAP
12 kb farmer’s carry lunges (35/26)
10 sit-ups
8 kb thrusters (35/26)
then
30/25 calorie row
9AM (partners)
60 calories (m)/50 calories (f)/55 calories (coed)
then
18min AMRAP
18 kb farmer’s carry lunges (35/26)
16 sit-ups
14 kb thrusters (35/26)
then
60 calories (m/m); 50 calories (f/f); 55 calories (coed)
WOD
5RFT
10 kb squats (35/26)
10 bench presses (45% of 1RM)
10 kb hang power snatches (35/26; 2-for-1)
10 v-ups
… collect 200 double unders during workout.
