Happy Independence Day! 📜
We hope everyone’s weekend is off to a great start, and have plans to enjoy the 4th with friends and family tomorrow!
Items for the week…
- We will be closed for classes on Monday, July 4.
- CANCELED CLASSES: the 3:30pm on Tuesday and the 8:15am on 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.
CLOSED
SKILL
core work
WOD
3RFT
400m run
30 wall balls (20/14)
30 box jumps (24/20)
STRENGTH
front squat: 3×3 @ 75% of 3RM
WOD
16min AMRAP
5 handstand push-ups
10 mb cleans (20/14)
15 sit-ups
20 push balls (20/14)
STRENGTH
split jerk: 3×3 @ 75% of 3RM
WOD
60 double unders
12 deadlifts (50% of 1RM)
12 bar-facing burpees
50 double unders
9 deadlifts (60% of 1RM)
9 bar-facing burpees
40 double unders
6 deadlifts (70% of 1RM)
6 bar-facing burpees
STRENGTH
back squat: 3×3 @ 75% of 3RM
WOD
10-8-6-4-2
power cleans (65% of 1RM)
pull-ups
russian swings (53/35)
7AM/8AM
20min AMRAP
40 double unders
20 kb see-saw push presses (35/26)
1 rope climb
9AM (partners)
24min AMRAP
50 double unders
24 kb see-saw push presses (35/26)
1 rope climb (each)
WOD
5RFT
200m run
10 hang power cleans (50% of 1RM)
20 russian swings (53/35)
30 sit-ups
