Monday, June 26th - Sunday, July 2nd

Please RSVP for the 7 year anniversary BBQ, this Saturday, July 1st at 11 am.

Please check the schedule for the first week of July. There will be some modifications for that week only, and we will resume a normal schedule starting Monday, July 10th.

Monday

(A). Back Squat – 5 RM

(B) “Fran”

21, 15 & 9 reps

·      thrusters

·      pull-ups

(C1) 3 x 6 – 8 SLDL

(C2) 3 x 30s weighted plank

Tuesday

(A) Handstand push-ups – 5 sets, stopping 1 – 2 reps shy of failure

(B1) Dumbbell bench press – 5 x 8 -12

(B2) Dumbbell Row – 5 x 8 - 12

 (C) 30 wall ball

row 1k

30 wall ball

(D) 30s/ weighted side plank

Wednesday

(A) Deadlift - 90% x 2 x 3

(B) 5 RFT

·      10 dumbbell snatch

·      10 kettlebell swings

·      10 burpees

(C1) 3 x 10 – 15 ab wheel

(C2) 3 x 8 – 12 serratus push-ups

Thursday

(A) Push Press – 5RM

(B) 10 RFT (20 minute cap)

·      5 chest to bar pull-ups

·      10 push-ups

·      15 ABMAT sit-ups

·      20 double-unders

(C) 3 x 30s weighted plank

Friday

(A) Front Squat – 80% x 3 x 3

(B) AMRAP in 12 minutes

·      12 Dumbbell step-ups

·      12 Dumbbell push press

·      12/8 calories assault bike

(C1) 5 x 20 sit-ups

(C2) 5 x 8 kettlebell side bends

Saturday

Row 2k

50 burpees

Run 1 mile

100 calories assault bike

Sunday

Yoga

Monday, June 19th - Sunday, June 25th

Monday

(A). Back Squat – 3RM

(B) AMRAP in 10 minutes

·      10 dumbbell thrusters

·      15 kettlebell swings

·      10 chest to bar pull-ups

(C1) 3 x 6 – 8 good mornings

(C2) 3 x 30s weighted plank

Tuesday

(A) Snatch – 10 OTM

(B) 3 RFT

·      20 toes to bar

·      20 singles arm overhead Dumbbell squats

·      Run 400m

(C1) 3 x max L sit

(C2) 30s/ weighted side plank

Wednesday

(A) Push Press – 3RM

(B) AMRAP in 12 minutes

·      15 dumbbell push press

·      20 dumbbell walking lunges

·      25 double-unders

(C1) 3 x 30s/ side plank

(C2) 3 x 8 – 12 serratus push-ups

Thursday

(A) Clean & Jerk - 10 OTM

(B) 5 RFT

·      15 (let's do this!) burpees

·      20/16 Assault Bike calories

(C1) 4 x 50 bicycle crunches

(C2) 4 x 8 - 12 superman

Friday

(A) Deadlift - 88% x 3 x 3

(B) “Cindy”

AMRAP in 20 minutes

·      5 pull-ups

·      10 push-ups

·      15 squats

(C1) 5 x 8 – 12 ab wheel

(C2) 5 x 8 kettlebell side bends

Saturday

(A) Front squat – Heavy single

(B) 3 RFT

·      20 wall ball

·      20 box jumps

·      20 dumbbell snatch

·      20 calories row

 

Sunday

Yoga

Monday, June 12th - Sunday, June 18th

Monday

A)   Back Squat – Heavy Single

B) AMRAP in 7 minutes

·      15 wall ball

·      10 calories row

C1) 3 x 6 – 8 good mornings

C2) 3 x 30s weighted plank

Tuesday

A) Snatch – 12 OTM

B) Run 800m

Rest 4 minutes

Row 1k

C1) 3 x max L sit

C2) 30s/ weighted side plank

Wednesday

A) clean– 12 OTM

B) 40 push ups

20 power clean + overhead

40 push ups

C1) 3 x 8/side Kettlebell side bend

C2) 3 x 30 sit-ups

Thursday

A) Jerk - 12 OTM

B)

·      Row 1500m

·      45 burpees

·      60/45 Assault Bike Calories

·      55 kettlebell swings

·      Run 800m

 C1) 4 x 50 bicycle crunches

C2) 4 x 8 - 12 serratus push-ups

Friday

A) Deadlift - 85% x 4 x 3

B) 5 RFT

·       5 deadlift,  65%

·       10 burpees

C1) 5 x 25 sit-ups

C2) 5 x 8 kettlebell side bends

Saturday

A) Front squat – 2RM

B) with a partner, alternate rounds, for a total of 8 rounds each

·      12 wall ball

·      8 toes to bar

·      6 burpee box jump overs

 

Sunday

Yoga