Thursday

Partner Wod

A. 100 Devil Press (50,35)

Every Minute on the minute do 10 Toes To Bar until reps are complete. Start with Toes to Bar.

Wednesday

A. 10 Sets of 2 Deadlift@ 80%

Rest roughly 90 seconds between sets

B. 3 Rounds of As Many Rounds as possible in 4 Minutes:

12 Air Squats

10 Sumo Deadlift High Pulls (75,55)

8 Hand Release Push Ups

Rest 1:00 Between Rounds

Tuesday

A. 5 Sets of 5 Push Press @75%

B. 4 Rounds for Time:

400 Meter Run

10 Hang Squat Cleans (115,75)

10 Pull Ups

10 Hang Power Cleans

A. Every 90 seconds for 7 rounds

1 power snatch @ increasing load

B. As Many Rounds as Possible in 7 Minutes:

3 Snatches

3 Overhead Squats (95,65)

2 Wall Walks

Friday

A. Every Minute On the Minute For 6 Rounds

1 Hang Squat Snatch

1 Squat Snatch @ 65-75%

B. For Time:

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlifts (205,155)

Handstand Push Ups

Thursday

Partner Wod

A. For Time:

300 Calorie Row or Ski

While one Partner works on a machine the other Partner does Max Snatches (95,65)

Score is Max Snatches and Time it takes to complete cals

Wednesday

A. 4 Sets of 6 Bench Press @70%

B. As Many Rounds as possible in 12 Minutes:

10 Double Dumbbell Push Press (50,35)

10 Burpee Over Dumbbell

30 Double Unders

Tuesday

A. 5 Sets of 3 Front Squat @ 70% and add weight each set

B. Fran:

21-15-9

Thrusters (95,65)

Pull Ups

Monday

A. Buy In: 20 GHD

Then

6 Rounds

12 Dumbbell Snatches (50,35)

12 Box Jump Overs (24,20)

6 Wall Walks

Friday

A.  For Time:

1600 Meter Run

100 Wallballs

100 Kettlebell Swings (53,35)

Thursday

Partner Wod

A. 3 Rounds for Reps: Stations

Station One: Echo Bike

Station Two: Box Get overs

Station Three: Overhead Walking Lunges (50,35)

Station Four: Ski

One partner working at a time

Wednesday

A. 4 Sets of 3 Tempo (04x1) Front Squat @70%

B. 15-13-9-6-3

Chest to Bar Pull Ups

10-8-6-4-2

Hang Cleans (155,115)

Tuesday

A. 5 Sets of 4 Bench Press @ increasing load each set

B.  As Many Rounds as possible in 16 Minutes:

200 Meter Run

100 Meter Double Dumbbell Farmers Walk (50,35)

1:00 Plank Hold

Monday

A.  Every Minute on the minute 2 Hang Power Snatch@75%

B. 4 Rounds for Time:

10 Plate Ground to Overhead (45,35)

10 Plate Squats (arm extended in front think steering wheel)

10 Burpee to Plate

10 Russian Twist

Friday

A.  Closed. Happy Fourth of July!

Thursday

4th of July Tribute Wod

A.  4 Rounds for Time:

300 Meter Run

24 Toes to Bar

24 Box Jumps (24,20)

24 Goblet Squats (53,35)

24 Hand Release Push Ups

24 Calories Row or Ski (alternating each round)

24 Air Squats

Wednesday

A. Five Sets of 5 Front Squat @75%

B.  Partner Wod:

As Many Rounds as possible in 20 Minutes:

8 Double Dumbbell Step Ups (20 Inch Box)

6 Double Dumbbell Hang Squat Cleans (50,35)

2 Wall Walks

One Partner Completes a Round while the other Rest

Tuesday

A.  Every Minute on the Minute for 10 Minutes 1 Snatch add weight each time

B.  Buy In: 50/40 Calorie Ski

Then

4 Rounds of:

12 Snatches (135,95)

12 Wall balls (20,14)

24 Butterfly Sit Ups

Monday

A.  5 Sets of 5 Deadlifts starting at 50% working up each set

B. 21-15-9-21

Deadlifts (95,65)

Push Press

Run a 200 Meter after each set

Friday

A. For Time:

50 Barbell Forward Step Lunges (45,35)

5 Wall Walks

50 Barbell Strict Press

5 Wall Walks

50 Barbell Curls

5 Wall Walks

50 Barbell Crunches

5 Wall Walks