Monday July 3 - Saturday July 8, 2023

Monday July 3 - No coached classes today.  Please come and use the gym for open gym.

Part A

Front squat                                                             
10-5-3-1-3-5-10 reps                        
Last set of 10 is heavier than 1st set of 1

Part B

100 Thrusters 65/45                                                              
EMOM do 2/1 muscle Ups
OR 3/2 strict pull ups

Tuesday July 4

Part A

EMOM x 5                                                   
3 x Alternate 1 kPull up and 1 T2B (6reps)

Part B

15min AMRAP                                           
50 DU's                                                                        
25ft SA OH walking lunge Right 50/35                                                               
25ft SA OH walking lunge Left
10 SA Devils press

Wednesday July 5

Back squat 3,3,0,0 focus on tempo and TUT                                          
WBS- 2sec pause at bottom focus on timing and technique
                                         
Part A

BS 5 x 50% 1RM + 10 WBS                                              
Rest 1 min                                                        
BS 4 x 60% + 10 WBS                                    
Rest 1min                                                      
BS 3 x 70% + 10 WBS                                 
Rest 1min                                                     
BS 2 x 75% + 10 WBS                                      
Rest 1min                                                    
BS 1 x 80% + 10 WBS

Part B

12 min 30sec work: 30sec
rest-3 rounds total                                                          
Power Snatch 95/65                                                  
Pull ups                                               
OH Lunges 95/65                                              
HSPU 

Thursday July 6

5 Rounds                                                            
20 Lunges                                                                         
20 Feet elevated on a box piked leg extension                                                                                            
30sec Wall sit                                                        
1000m run                                                          
4 rounds                                                   
20 Push ups                                                   
20 Ring rows                                      
30 sec HSH                                                   
Run 800m                                                   
3 rounds                                           
20 Alt V-ups                                                
20 GHD                                                           
30sec Hollow hold

Friday July 7

Part A

4 Rounds                                                  
8 Duo KB Deadlift into
100ft farmer carry- do not set KBs down until all movements are complete

Part B

18-15-12-9-6-3                                   
Alt KB Power cleans 50/35                                       
Lateral hop over box 24/20- hands stay on top of box

Saturday July 8

Partner WOD -you go, I go             
2 rounds                                         
200m Sled push
20 ring dips
20 GHD
20 Tire flips
20 HSPU
20 T2B