Programming July 2nd - July 8th ***4th of July Week***

Monday - July 2nd

EMOM 10

Front Squat x 1

***building***

+

“M80”

10 Minute AMRAP

3 Bar Muscle Ups f(6 C2B Pullups)

7 Hang Squat Cleans s(135/95) f(115/75)

15/12 Cal AB

 

Tuesday - July 3rd

“You Gonna Learn Today”

For Time:

10-1 

Manmakers s(50/35) f(35/20)

***15/12 Cal Row or Ski after each set***

 

Wednesday - July 4th

10am Class Only Both Locations

“Glen”

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees 

 

Thursday - July 5th

“Snakes and Sparklers”

30 Minute AMRAP or FLOW

20/15 Cal AB

12 GHD situps f(15 anchored abmat situps)

6 TGU (1.5/1pd)

 

Friday - July 6th

“Inside Out Boy”

3 Sets - 5 Minute AMRAP

2 Rounds 

5 Burpees over the Bar

10 Deadlifts s(225/155) f(155/105)

15 Wall Balls s(30/20) f(20/14)

Max Cal Row in time Remaining…

 

Saturday - July 7th

“Snatchin’ Nate”

25 Minute AMRAP

2 Ring Muscle Ups f(3 Pullups)

4 HSPU f(5 Pushups)

6 DB Snatch s(70/50) f(50/35)

 

Partner on AB

***switch every round. Score is reps + Cals***

 

Sunday - July 8th

Get Outside and be Rad.