WOD / Events

3
Jul

Monday, July 4, 2022

Happy Independence Day!

We only have an 8 AM and 9 AM class today – reserve your spot on ZenPlanner ASAP!

Weekly OverviewEvents/Classes
Monday4th of July WOD
TuesdayHandstand Skill Work
WednesdayCleanThoracic (upper) Spine Mobility Class at 5:45 PM
ThursdayBent-Over Row
FridayFront Squat
SaturdaySquad WOD
SundayShoulder/Knee Strengthening

4th of July WOD

7 Rounds for Time w/ Partner (Split reps any way)
4 Rope Climbs (FX: 2)
100m Team Run (both partners)
7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)
7 Synchro Bar Facing Burpees (both partners)
6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)
*40:00 Cap

2
Jul

Sunday, July 3, 2022

Strength

Every 2:00, 3 Rounds (9 Intervals)
1) 16 Dumbbell Front Rack Lunge
2) 10 Hip Thrusts (↑)
3) 20 Weighted Russian Twists

Conditioning

2 Rounds
600m Run (FX: 500m) (RX+: 800m)
30 Alternating Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20)
*14:00 Cap

1
Jul

Saturday, July 2, 2022

Teams of 3!

In 30:00
120/80 Calorie Row (FX: 90/60) (RX+: 150/100) (1 person working) 
then… 
AMRAP 
60 Synchro Wallballs (2 people working) (20/14) (RX+: 11’/10′) 
45 Synchro Sit-ups (2 people working) (RX+: Weighted 15/10) 
30 Synchro Power Snatch (2 people working)(75/55)(FX: 55/35)(RX+: 95/65) 

*Score is total rounds and reps for AMRAP 
*Round calories for mix teams (2 girls, 1 guy = round down to girls, 2 guys, 1 girl = round up to guys)

30
Jun

Friday, July 1, 2022

Strength

Every 3:00, 4 Sets
8 Deadlifts (60-65%) + 10/10 Single Leg L-Sit Leg Lift

Conditioning

AMRAP 12
8 Box Jump Overs (24/20)
12 Goblet Reverse Lunge (24/16) (FX+: 16/12) (RX+: Alternating Pistols)
8 Box Jump Overs (24/20)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

29
Jun

Thursday, June 30, 2022

Strength

Every 2:00, 6 Sets
1 Split Jerk w/ 5s Pause in Split + 2 Split Jerk (↑, CAP at 75%)

Conditioning

5 Rounds for Time
30 Double Unders (FX: 20) (RX+: 40)
3 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)
6 Handstand Push-Ups (FX: 4) (RX+: 8)
*12:00 Cap

28
Jun

Wednesday, June 29, 2022

Strength

Every 3:00, 4 Sets
8 Back Squats (60-65%) + 10 Prone PVC Press

Conditioning

EMOM 15
1) 15/10 Cal Row (FX: 12/8) (RX+: 18/13)
2) 12 Burpees (FX: 10) (RX+: 15)
3) 15/10 Cal Bike (FX: 12/8) (RX+: 18/13)
4) AMRAP Devil’s Press (35/20) (FX: 25/15) (RX+: 50/35)
5) Rest

27
Jun

Tuesday, June 28, 2022

Hips feeling tight? Join Coach Scinju for our Mobility Class tonight at 5:45 PM!

Strength

Every 2:00, 4 Rounds (8 Intervals)
1) 3 33X-Tempo Bench Press + 3 Bench Press (↑) (start at around 55-60%)
2) 6/6 X33-Tempo Single Dumbbell Row (lean over box for support)

Conditioning

3 Rounds: 4:00on/2:00 off
200m Run
24 Situps (RX+: 30)
2 Rope Climbs (FX: 1) (RX+: 3)
AMRAP Toes to Bar (FX: Hanging Knee Raises)

26
Jun

Monday, June 27, 2022

Weekly OverviewEvents/Classes
MondayGirls Night Out
TuesdayBench PressHip Mobility Class at 5:45 PM
WednesdayBack SquatAb Attack at 5:45 PM
ThursdayJerk
FridayDeadlift
SaturdaySquad WOD
SundayFunctional Bodybuilding – Lower Body

Girls Night Out

w/ Partner, Split Reps any way

For Time:
“Isabel”
30 Snatches (135/95) (FX: 115/80) (RX+: 155/105)
into…

“Karen”
150 Wallballs (20/14) (FX: 120)
into…

“Grace”
30 Clean and Jerks (135/95) (FX: 115/80) (RX+: 155/105)

*14:00 Cap

Post-WOD Strength/Skill

EMOM 12
1) :20-:30 Box Support Hold (FX: Long-Lever Push-Up Plank) (RX+: Ring Support Hold)
2) :20-:30 Ring Row Hold (RX+: Feet Elevated)
3) 8 Cossack Squats (RX+: Weighted)

25
Jun

Sunday, June 26, 2022

Strength

Every 2:00, 3 Rounds (6 Intervals)
1) 15 Dumbbell Bench Press
2) 10 Banded Strict Pull-Ups
(FX: Banded Lat Pulldown) (RX+: Strict (MUST be unbroken))

Conditioning

3 Rounds: 4:00on/2:00 off
300m Run (RX+: 400m)
20 Jump Switch Lunges (FX: Bodyweight Lunges)
AMRAP Burpee Box Jumps Overs in Remaining Time (24/20)

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