Monday, July 23rd - Saturday, July 28th

We have a new class, Saturday at 8 am. I am looking to add a  2 - 3 hour block of open gym times on Saturday and Sunday. Feedback on when would be best for these times would be helpful. 

Monday

 

(A) Back Squat – 3RM

 

(B) 5 rounds

·      12 wall ball

·      40 double unders

·      10 burpees

 

(C) Hollow Rock – 4 x 45s

 

 

(D) knee in corner stretch – 60s/side

 

Tuesday

 

(A1) Push Press – 3RM

(A2) Strict Pull – up – 3 x 7 - 9

 

(B) AMRAP 10

·      10 overhead squats

·      10 toes to bar

 

(C1) SLDL – 3 x 8

(C2) ab wheel – 3 x 8 – 12

 

Wednesday

 

(A1) Reverse V up on Rower – 3 x 18

(A2) Hollow hold – 3 x 35s

(A3) Russian twist – 3 x 40

 

(B1) Ab wheel – 3 x 15

(B2) weighted FLR– 3 x 30s

 

(C) AMRAP in 25 minutes

·      .4 miles assault bike

·      20 alternating DB snatch

·      30s plank

·      Row 300m

·      20 SA DB thruster

·      20 ring rows

·      Run 200m

 

 

(D) knee in corner stretch – 60s/side

 

 

Thursday

 

(A1) DB bench press – 4 x 8 – 10

(A2) DB row – 4 x 8 - 10

 

(B) AMRAP 3 x 4, rest 1 minute, start the AMRAP from the beginning each block.

·      6 power clean

·      8 Chest to bar pull ups

·      10 kettlebell swings

 

 (C) side plank – 3 x 40s each

 

 

(D) knee in corner stretch – 60s/side

 

 

Friday

 

(A) Deadlift – 3RM

(B) 5 rounds

·      5 deadlift, no more than 65% (of 1RM)

·      10 bar facing burpees

·      25 double - unders

Saturday

 

AMRAP 40

250m/200m row

12 Power Clean (75/55)*

350m run

12 Barbell Lunges (75/55)*

35/50 Double Under/Single Under

12 Shoulder to Overhead (75/55)*

14/8 cal AB

2 Strict Pull Ups + 10-15s Chin over bar hold

 

*focus is on smooth moves throughout with light-ish weight