Strength
In 15:00
Establish 5RM Bench Press
Conditioning
For Time:
9-15-21
Lateral Burpees Over Bar
Shoulder to Overhead
*FX: (115/80), (95/65), (75/55)
*RX: (155/105), (135/95), (95/65)
*RX+: (185/125), (155/105), (135/95)
*12:00 Cap
Strength
In 15:00
Establish 5RM Bench Press
Conditioning
For Time:
9-15-21
Lateral Burpees Over Bar
Shoulder to Overhead
*FX: (115/80), (95/65), (75/55)
*RX: (155/105), (135/95), (95/65)
*RX+: (185/125), (155/105), (135/95)
*12:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | 5RM Bench Press | |
| Wednesday | Deadlift | |
| Thursday | Long Conditioning | |
| Friday | Snatch | |
| Saturday | Squad WOD | 10 AM – Endurance Class |
| Sunday | Lower Body, Row Sprints |
Strength
Every 3:00, 4 Sets
10 Back Squat
1) 55%
2-3) 60%
4) 65%
Conditioning
4 Rounds for Time:
200m Run
30 Crossover Single Unders
250/200m Row
30 Crossover Single Unders
*16:00 Cap
*FX: Single Unders
*RX+: Sub 13:00
Strength
Every 1:30, 3 Rounds
1) 10 Strict Press w/ Pause at Shoulders (50-60%)
2) 10 Strict Chin-Ups w/ Pause in Hang (FX: Banded) (RX+: Weighted)
3) 15 Straight Arm Banded Lat Pulldowns
Conditioning
For Time:
21-15-9
Hand Release Push-Ups (FX: Abmat Push-Ups) (RX+: 2″/1″ Deficit)
Toes to Bar (FX: Hanging Leg Raises) (RX+: Unbroken)
Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
*10:00 Cap
Endurance Class with Coach Mary Ann at 10 AM! Sign up on ZenPlanner!
| Squad WOD (9 AM, 10 AM) | |
| 3 Rounds of 1:00 on, :15 off 1) 18/14 Calorie Row (FX: 16/12) (RX+: 20/15) 2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) 3) 14/10 Calorie Ski (FX: 9/6) (RX+: 16/12) 4) AMRAP Box Step Ups (24/20) 5) AMRAP Wall Balls (20/14) (FX: 14/10) 6) AMRAP 25′ Shuttle Runs 7) Rest *Score: AMRAP for stations 4-6 *RX/RX+ Minimum: 120 reps |
Happy Independence Day!
Modified Holiday Schedule: 9 AM WOD, 10 AM Open Gym
4th of July WOD
7 Rounds for Time w/ Partner (Split reps any way)
4 Rope Climbs (FX: 2)
100m Team Run
7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)
7 Synchro Bar Facing Burpees
6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)
*35:00 Cap
*Compare to 7/4/24
