Sunday, July 7 – Saturday, July 13

Posted on July 6, 2019 by Anna Follman

Sunday, July 7 – Rest Day 

 

Monday, July 8 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

Strength: Front Squat [compare to 2/26/2019]

  • 1 Rep Max

WOD: “Fran” For Time [compare to 6/24/18]

21-15-9

  • Thrusters (63/95)
  • Pull-Ups

 

Tuesday, July 9 

Strength: 3 Rounds [for quality]

  • 2×15 sec. Box L-Sit
  • 5 Cartwheels or 50-ft. Crab Walk
  • 10 Barbell Good Mornings (33/45)

WOD: Every 3 Minutes [x8]

0:00 – 2:00

  • 200M Run
  • Max Slam Balls / Max Sit-Ups

2:00 – 3:00

  • Rest

*Alternate between Slam Balls & Sit-Ups. Score is total reps of each.

 

Wednesday, July 10 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

Strength: Push Press

  • 4-4-4-4

WOD: “Waterfall” For Total Time

  • 6 Handstand Push-Ups
  • 12 Hang Power Clean (93/135)
  • 18 Burpee Box Jump Over (20/24)

*Rest 2 minutes then repeat cycle one more time.

**20 minute time cap. Modify handstand push-ups with DB or KB strict press.

 

Thursday, July 11 

Strength: Deadlift

  • 5-5-5

WOD: Ladder for Time

3-6-9-12-9-6-3

  • Deadlift (163/225)

*30 Double Unders + 1 Legless Rope Climb between each round. Modify legless rope climbs 1:1 with regular rope climbs or 2 ascend/descend per rope climb.

**18 minute time cap.

 

Friday, July 12 – New Bootcamp Class Starts on M/W/F at 9:30AM this week!

WOD: 8 Rounds For Time

  • 10 Calorie Row or Bike
  • 8 Power Snatch (73/115)
  • 6 Overhead Squat (73/115)

*30 minute time cap.

Post-WOD: 6-8 minutes

  • Scorpion stretch, 1 min each
  • Downward Dog, 1 min
  • Cobra Pose, 1 min
  • Pigeon Pose, 1 min each

 

Saturday, July 13 

Partner WOD: For Time

  • 1 Mile Run
  • 100 Toes To Bar
  • 200 KB Swings (35/55)
  • 300 Lunges
  • 1 Mile Run

*35 minute time cap. Partners can split up the runs in any increment they’d like. 200m, 400m, etc. Reps must be completed in that order.

#WorkHardBeNice