top of page
Search

Friday, July 1, 2022

No 6:30pm class today


***July 4th weekend schedule***

Friday, July 1

No 6:30pm class

Saturday, July 2

8:30 & 9:30

Sunday, July 3

No open gym

Monday, July 4

8:30 & 9:30 only

A. 1 Squat clean + 3-5 Shoulder to overhead; Every 1:30 x6 sets; building from

135/95+

B. For time * 13 min time cap*

21-15-9

Deadlifts 185/125

HSPU

Pull-ups

Box-jumps 24/20

Masters

A. 4 sets of the following:

A1. Strict shoulder press from rack x 10,8,6,4; build to a tough set of 4

A2: Dual bent over DB row @ 2020 x 10

A3. 30 sec Side plank/side

B. 12 min AMRAP

15/10 cal row

12 thrusters

9 pull-ups/ring rows

216 views0 comments

Recent Posts

See All

A. Take 12 minutes to complete 3 sets of the following A1. 16-20 DB reverse lunges @ 50#/35# per hand A2. Max strict pull-ups or banded strict pull-ups in 45 seconds A3. FLR on rings 45-60 seconds B.

For total time with a partner Part 1: 10 Synchro burpee box-jump on and over 24"/20" 30 Synchro Single arm DB hang clean and jerks @ 50#/35# 10 Synchro burpee box-jump on and over 24"/20" rest 1:00 Pa

25 minute AMRAP Row 250m or Echo Bike 15/12 cals or Ski erg 250m 4 Wall walks 30m Off set carry/side 15 toes to bar Run 200m Masters A. EMOM 12 min min 1: seated Arnold press x 10 min 2: ring rows @ 2

bottom of page