Tuesday

A. Every Minute on the minute 6 Push Press for 7 Rounds @55-65%

B. For Time:

I00 Double Unders

15 Toes To Bar

80 Double Unders

15 Toes to Bar

60 Double Unders

15 Toes to Bar

40 Double Unders

15 Toes to Bar

20 Double Unders

15 Toes To Bar

Monday

A. 4 sets of 4 Tempo (40x1) Front Squats @75-80%

B. Three Rounds for Time:

400 Meter Run

5 Hang Cleans (155,125)

5 Wall Walks

5 Hang Cleans

Friday

A.  6 Sets of 2 Power Snatch Singles@75%

B. As Many Rounds as Possible in 15 Minutes:

10 Wall balls (20,14)

10 Box Step Ups (50,35)

20 Wall ball Sit Ups

Thursday

Partner Wod

A. For Time:

60 Cal Echo

30 Deadlifts (135,95)

60 Cal Row

30 Front Squats

60 Cal Ski

30 Deadlifts

Friday

A. Core Work:

3 Rounds: 30 seconds each movement

Turkish Get Ups

Russian Twist

Plank Hold

Mountain Climbers

B. 3 Rounds for Time:

10 Burpee Box Get Overs

10 Push Press (135,95)

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!