Strength
Every 2:00, 3 Rounds
1) 10 Underhand Bent Over Row (↑) + 20 Underhand Banded Pullaparts
2) :20-:30/:20-:30 Side Plank
3) 10 Prone Swimmers + :15 Arch Hold
Conditioning
3 Rounds for Time:
8 Toes to Bar (FX: 6) (RX+: 10)
16 Single Dumbbell Push Press (50/35) (FX: 35/20) (RX+: 70/50)
8 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 10)
16 Single Dumbbell Suitcase Deadlift (50/35) (FX: 35/20) (RX+: 70/50)
*11:00 Cap
Strength
Every 2:00, 6 Sets
1-3) 1 High Hang Power Clean+1 Hang Power Clean+1 Front Squat (↑)
4-6) 1 High Hang Squat Clean+1 Hang Squat Clean (↑)
*Hold onto bar between reps
Conditioning
Every 2:00, 2 Rounds (8 Intervals, 16 min)
1) 20/15 Calorie Ski (FX: 16/12) (RX+: 24/18)) + AMRAP Kettlebell Swings (24/16) (FX: 16/12)
2) 20/15 Calorie Bike (FX: 16/12) (RX+: 24/18)) + AMRAP Box Jump Overs (24/20)
3) 20/15 Calorie Row (FX: 16/12) (RX+: 24/18)) + AMRAP Burpees Over Rower
4) Rest
*Score is total AMRAP reps (Burpees + Box Jump Overs + Burpees Over Rower)
Thoracic Spine Mobility Class at 5:45 PM today! Reserve your spot on ZenPlanner!
Strength
Every 1:30, 3 Rounds
1) 1:00 Freestanding Handstand Practice with Wall
(FX: 3 Wall Walks or 3 Handstand Walk Around Box)
(RX+: 1:00 Handstand Walk Practice with Feet Together)
(SC: 100′ Dumbbell Overhead Carry (2 DBs))
2) 10 PVC Sots Press (RX+: Barbell)
3) 10 Supinated Ring Rows (RX+: Feet Elevated Ring Rows)
Conditioning
AMRAP 10
200m Run (Rx+: 300m)
15 Weighted Situps (15/10) (FX: Situps) (RX+: 25/15)
15 Hang Power Snatch (75/55) (FX: 55/35) (Rx+: Unbroken)
Happy Independence Day!
We only have an 8 AM and 9 AM class today – reserve your spot on ZenPlanner ASAP!
| Weekly Overview | Events/Classes | |
| Monday | 4th of July WOD | |
| Tuesday | Handstand Skill Work | Thoracic (upper) Spine Mobility Class at 5:45 PM |
| Wednesday | Clean | |
| Thursday | Bent-Over Row | |
| Friday | Front Squat | |
| Saturday | Squad WOD | |
| Sunday | Shoulder/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
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
