Friday, June 24, 2016

**No Saturday Class**

There will not be a Saturday class.

Friday 6.24.15

Strength

Build to a 1 Rep Max Strict Press


WOD

“The Night Watch”

21-15-9-15-21

Wallball (20/14)

Box Jump Over (24/20)

200 Meter Run

Wednesday, June 22, 2016

Thursday 6.23.15

Strength

Build to a 1 Rep Max Back Squat


WOD

“JT”

21-15-9

Handstand Push Up

Ring Dip

Push Up

Tuesday, June 21, 2016

Wednesday 6.22.15


“Weightlifting Wednesday”

Build to a 1 Rep Heavy Deadlift


“Cash-Out”

On The Minute for 12 Minutes

Min 1: 8 Romanian Deadlifts

Min 2: 40sec Plank Hold

Min 3: 40 Double Unders


Romanian Deadlift:

https://youtu.be/WtWtjViRsKo

Monday, June 20, 2016

Tuesday 6.21.15

Strength

Build to a 1 Rep Max Squat Clean


WOD

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Sunday, June 19, 2016

Monday 6.20.15

STRENGTH

Strict Press

1x5@60%

1x5@65%

1x5@70%


WOD

“Hulk Hogan”

On the 2 Minute for 20 Minutes

3 Muscle Ups

5 Power Cleans (185/135)

7 Burpees

Friday, June 17, 2016

Saturday 6.18.15 **Class at 10:00**

“Fight Gone Bad”

3 Rounds:

1:00 – Wallballs (20/14)

1:00 – Sumo Deadlift High Pulls (75/55)

1:00 – Box Jumps (20″)

1:00 – Push Presses (75/55)

1:00 – Row for Calories

1:00 – Rest