Mobility
- 2:00 Pec Ball Release
- 1:30 Banded Pec Stretch
- 10 Hip Bridges
- 8 Straight Bridges
- 6 Crap Bridges
- 3 Bridge & Twist
Warm-up
5 minutes for quality:
- 5 Burpees
- 10 Suitcase Deadlifts (each side)
- 20 Band Pull Aparts
- 30 Single Unders
Strength
Power Clean + Power Jerk:
- Every 1:30 x 8 sets
- 8x(1+1) @ 85%
Conditioning
3 Rounds for time:
- 15 Ring Dips
- 20 Hollow Rocks
- 25 Wall Balls
- 400m Run
Focus Movement = Hollow Rocks
Accessory #1
3 Sets:
- 12 Band Assisted Strict Chest to Bar Pull-ups
- 10 Overhead Dumbbell Tricep Extensions
- 10 Supermans
- 1:00 Dumbbell Fish Hook Hold
Accessory #2
3 Sets:
- 8 Strict Ring Dips w/ pause at top
- 8 Barbell Bicep Curls
- 0:20 Hollow Hold
- 20 Forearm Supported Wrist Extensions (each side) (very light)
4th of July - 10am Class Only!
Accessory #1
3 Sets:
- 15 Strict Banded Pull-ups
- 12 Skull Cruches
- 20 Forearm Supported Wrist Extensions (each side) (very light)
Accessory #2
3 Sets:
- 8 Strict Ring Dips w/ pause at top
- 12 Dumbbell Bicep Curls
- 20 Heel Overs
- 0:30 Medicine Ball Bear Hug Hold
Accessory #1
3 sets:
- 8 Strict Ring Dips w/ pause at top
- 15 Barbell Bicep Curls
- 10 V-ups
Accessory #2
3 sets:
- 1:00 Dumbbell Fish Hook Hold
- 15 Medicine Ball Bear Hug Good Mornings
- 20 Slow Knee Tucks
Strength
Deadlift:
- 5x3
- Same weight for all 5 sets
Conditioning
15 minute AMRAP:
- 10 Ring Dips
- 20 Ring Rows
- 20 Dumbbell Squats - 2 DBs (25/15)
- 200m Run
Strength
Front Squat:
- 3x10 @ Light weight
Conditioning
3 Rounds for time:
- 400m Run
- 21 Ring Dips (L2: Band, L3: Box)
- 2 Legless Rope Climbs (L2: Rope Climb, L3: Rope Get-ups x3)
Conditioning
4 Rounds for time:
- 20 Burpee Box Jump Overs (Rx: 24”/20”, L2: 20”/16”)
- 500m Row
- 6 Ring Dips (L2: Band, L3: Box)
Core
3 Rounds:
- 1 Minute Plank
- 30 Second Hollow Hold
- 30 Second Superman
Strength
Deadlift:
- 3-3-3-3-3
Conditioning
5 rounds for time:
- 12 Push Press (Rx: 115#/75#, L2: 95#/65#, L3: 75#/55#)
- 10 Box Jumps (Rx: 30”/24”, L2: 24”/20”, L3: 20”/16”)
- 8 Ring Dips
Conditioning
12 Minute EMOM (3 Rounds)
- 1st minute = Burpees
- 2nd minute = Ring Dips
- 3rd minute = Kettlebell Swings (Rx:55#/35#, L2: 35#/25#, L3: 25#/15#)
- 4th minute = Rest
Complete as many reps as you can in each minute. Score = total reps.
- Rest 5 minutes -
For time:
1 Mile Run (8 laps)
Strength
Back Squat:
- 1x4 @ 85%
- 1x3 @ 90%
- 2x2 @ 95%
WOD
18 Minute AMRAP:
- 100m Farmers Carry (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2 Ring Dips (L2: Box Dips)
- 2 Abmat Sit-ups
Double reps each round until time cap. 4, 8, 16, etc.
Strength
Deadlift:
- 1x4 @ 75%
- 1x3 @ 85%
- 2x2 @ 90%
WOD
21 Minute AMRAP:
- 12 Deadlifts (Rx: 115#/80#, L2: 100#/70#, L3: 85#/60#)
- 12 Ring Dips (L2: Banded Ring Dips, L3: Box Dips)
- 12 Box Jumps
Dead Lift
3(65%)-3(75%)-3+(85%)
3rd set is 3 Plus leaving 1 before failure
WOD
14 Min AMRAP of the following exercises:
-Ring Dips
-Alt Pistols
-V-ups
Ascending by 2 each set
First set 2-2-2,Second set,4-4-4, third set 6-6-6, and so on..
Front Squat
5 Reps at 60% of 1 RM
5 Reps at 70% of 1 RM
5 Reps at 80% of 1 RM
21-15-9
Power Snatch (Rx:95/65, L2: 75/55)
Rings Dips
Push Jerks (Rx: 95/65, L2: 75/55)
Then 50 Toes-to-Bar For Time
Pull Up Complex
Beginners - 3 Rounds
3 Ring Rows
3 Ring Dips Using Box
3 Muscle Up Ring Turn Overs
Intermediate - 3 Rounds
3 Strict Pull Ups
4 Kip Swings
Max Kipping/Pull Ups
Advanced - 3 Rounds
3 Strict Pull Ups
3 Kip Swings
4 Kipping Chest To Bar Pull Ups
3 Bar Muscle Ups
16 Minute EMOM
Even: 25 Hand Release Push Ups
Odd: Max Double Unders
Clean & Jerk 5 x 3 (85% of 1 RM)
12 Minute AMRAP
12 Air Squats
9 Ring Dips (L2: Banded Ring Dips, L3: 15 Dips On Box)
6 SA Dumbbell Cleans (Rx: 50/35, L2: 35/20)
Pull Ups 4-3-2-1
Bent Over Rows 5 x 5 - Increase Weight Each Set
3 Rounds For Time
