Have fun in class!

PUSH GYMNASTICS/AEROBIC CAPACITY

200m Run - Handstand Walk 25ft

200m Run - Max Kipping Handstand Pushups

200m Run - 10 Burpees to a target

200m Run - 10 Ab Wheel Rollouts

ACTIVE RECOVERY

5 Rounds

1min Bike/row

1min Box Push on turf

1min Farmers Carry (53/35)

1min Floor Press (65/45)

1min Glute Bridges w/empty barbell

1min Plank Hold

STRENGTH

EMOM 12

2x Hang Power Snatch @ 60%

 

8min AMRAP

Ascending Ladder

2 Alternating Dumbbell Power Snatch (50/35)
2 Box Jumps (30/24)

STRENGTH

Front Squat - Stamina

4 rounds of 9 unbroken Front Squats @ 60%
*rest as needed after each round - adapt weight if needed to go unbroken

WOD

3 Rounds

STRENGTH 

Bench Press

5 @ 60%, 5 @ 65%, 3 @ 70%, 3 @ 75%, 1 @ 80%

Super Set w/ Bent Over Supinated Barbell Row (light) - 5 reps after each set

WOD

WOD

TEAM OF 2 FOR TIME

100m run
20 Med Ball Situps
30 synchro Burpees
20 Ground to OH w/Plate (25/15)
30 DU (each) or 60 SU (each)
20 Ground to OH w/Plate
30 synchro Burpees

Skill

Pull Gymnastics/Bike

OTM x 12
m1: 1-2 RMU or 3 BMU or 5 C2B or 8 KPU or 10 seated ring rows
m2: 10/8 cal bike

WOD

4 rounds
10 thrusters (75/55)

Happy 4th of July, we are closed for the day.  Enjoy honoring and celebrating our country #AMERICA

Strength

Clean and Jerk

Barbell Cycling
OT 2:30 x 5 sets all @ 55%
1 high hang power clean + 1 hang power clean + 1 power clean + 1 push jerk + 1 split jerk

WOD