It's getting warm out there!
With the water cooler in the back, please remember to bring a refillable water bottle, so you’re staying hydrated during our workouts!
STRENGTH
push press: 5×5 @ 80% of 5RM
WOD
6min AMRAP
10 bench presses (50% of 1RM)
10 calorie row
1 minute rest
6min AMRAP
10 russian swings (70/53)
2 wall walks
SKILL
2 rounds of 40 seconds, 20 seconds off
plank to forward reach (alternating sides)
side plank crunch
leg raises
bicycles
heel touches
WOD
Every 10 minutes for 20 minutes
40 pull-ups
30 squats (L1 pistols, L2 jumping squats)
20 front-to-back lunges
10 burpee box jump overs (24/20)
STRENGTH
overhead squat: 5×5 @ 80% of 5RM
WOD
Every 3 minutes for 4 rounds
25 wall balls (20/14)
20 russian twists (20/14)
15 mb cleans (20/14)
SKILL
8-7-6-5-4 strict pull-ups (1 of 6)
WOD
4RFT
5 cleans (50% of 1RM)
10 strict handstand push-ups
25 double unders
STRENGTH
hang power clean: 5×5 @ 70% of 1RM
then
press: 5×5 @ 80% of 5RM
