Warm up:
2RDs at east pace
10 BB Good Mornings
10 Glute Bridges
10 Reverse Hypers
10 BB Deadlifts
20 min to complete:
10 Deadlifts @ 60%
10 @ 65%
8 @ 70%
8 @ 75%
6 @ 75%
10 @ 70%
7 min AMRAP
20 Lateral Box Steps Overs 20″/18″
10 KBS 53/35
5 Jumping Squats
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
Every 2 min for 10 min 1 Snatch High Pull + 1 Power Snatch + 2 Mid hang Power Snatch For time: 25 Power Snatch 115/85 50 Burpee Box Jump Over 24″/20″ 50 Power Snatch 75/55 100 Box Jump Over 24″/20″ *22min Cap*
Tabata Push Ups Strength/Skill – Pistol Progressions 3 min AMRAP 5 hang power cleans (115/75#) 7 push press (115/75#) 9 box jumps (24/20″) 1:00 rest, x4 rounds
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!