Thursday
Schedule for July 4th week
Monday, July 3
No 6:30pm class
Tuesday, July 4
8:00-11:30am open gym
No classes
For timeÂ
Row 1000m/850mÂ
80 Ab mat sit-upsÂ
60 Kb swings @ 70#/53#Â
40 box-jump on and over 24"/20" box
20 Goblet Atlas Lunges @ 70#/53#
*27 minute time cap
+
Extra Credit
15 DB bicep curls
15 DB lateral raises
30 banded tricep pushdowns
x3 sets
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A