- Class Schedule for the week of the July 4th -

-NO CLASSES ON MONDAY, JULY 4TH-

-ALL OTHER CLASSES WILL MEET-

L2

8 Min AMRAP

20 Banded Pull ups

100 Running Singles (Count when right foot lands)

-Rest 2 Min-

8 Min AMRAP

20 Burpees

50 Med Ball Sit ups 16/12#

-Rest 2 Min-

8 Min AMRAP

20 Goblet Squats 55/35#

50 HOD Worm ups

-Rest 2 Min-

8 Min AMRAp

18/14 Calorie Row

30 Shoulder to Overhead 75/45#

Total Rounds + Reps

Warm Up – 200m Run – Front Skip – Back Skip - 30 sec Cal Row – 5 Burpees – 10 Side Lunges – 10 Lunge Steps – 30 sec Cal Bike – 30 sec Down/Up Dogs – 5 Wall Ball Shots – 6 Alt DB Snatch – 5 Kettlebell Swings – 10 Abmat Sit ups – 200m Run -

WOD

5 Min AMRAP

20/18 Cal Row

5 Burpees

-Rest 2 Min-

5 Min AMRAP

10 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

10 Alt DB Snatch L3-50/35# L2-40/25# L1-30/15#

-Rest 2 Min-

5 Min AMRAP

12/10 Cal Bike

5 Burpees

-Rest 2 Min-

5 Min AMRAP

15 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

10 Abmat Sit ups

-Rest 2 Min-

Total Rounds + Reps

Thursday 6/30/22

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1 (Compare to 4/21/22)

WOD – “Helen”

400m Run L2-300m L1-200m

21 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

12 Pull ups L2-Banded L1-Ring Rows

3 Rounds for Time

Warm Up - 3 Laps - Bear Crawl - Inchworm - 5 Squats - 5 Push ups - 5 Lying T2B - 5 Strict Pull ups - 10 Side Lunge steps - PVC Pass Thrus - SOTTS press

Movement Prep - 5 reps of each movement for 3 Rounds

Partner WOD (Compare to 3/3/22)

60 Back Squats 135/95# (From the Rack) L2-95/65# L1-65/45#

50 Calorie Row / 40 Cal Bike

40 Pull ups L2-Banded Pull ups L1-Ring Rows

50 Alt Back Rack Lunges (From the Rack / In Place)

40 Calorie Row / 30 Cal Bike

30 Pull ups

40 Back Squats (From Rack)

30 Calorie Row / 20 Cal Bike

20 Pull ups

For Time

**Share the Work**

**Only one partner works at a time**

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7 - 7

Strength WOD - Push Press - 7-7-7-7-7-7-7 (Compare to 3/9/22)

WOD - 15 Min CAP (Compare to 3/9/22)

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs L3-24/20” L2-20/18” L1-18/16”

Toes to Bar L2-Knees to 90 L1-Lying T2B

Shoulder to Overhead @ 60% of 7 rep Push Press

For Time

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 3/25/22)

WOD (Compare to 3/25/22)

“Annie”

50-40-30-20-10

Double Unders / Running Singles / High Jump Singles

Abmat Sit ups

For Time

NO OPEN GYM ON TUESDAY AND THURSDAY AT 12PM

-ALL OTHER CLASSES WILL MEET-

Warm Up

3 Laps - Bear Crawl - Inchworm - 5 Squats - 5 Push ups - 5 Lying T2B - 5 Strict Pull ups - 10 Side Lunge steps - PVC Pass Thrus - SOTTS press

Movement Prep - 5 reps of each movement for 3 Rounds

WOD - Teams of 2

Partner WOD - 25 Min AMRAP

100 Double unders L2 - 60 DUs L1 - 200 Singles

80 Kettlebell Swings 55/35# L2 - 45/25# L1 - 35/15#

60 Box Jumps 24/20” L2 - 20/16” L1 - 16/12”

40 Abmat Sit ups L2 – same L1 - same

20 Push ups L2 – same L1 - same

For Total Reps

Warm Up - 2 Laps – 5 Front Squats - 5 Down/Up Dogs - 30 sec Table hold – 5 Good Mornings / 4 Front Squats - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats – 5 Good Mornings / 3 Front Squats - 10 Side Lunges - 10 Goose Steps – 30 sec Lunge Stretch – 15 X Band Side Step (each) Bar Warm Up - Front Squat - 5-3

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 4/14/22)

WOD - “Grace” (Compare to 8/31/22 or 2/22/21)

30 Clean and Jerks L3-135/95# L2-95/65# L1-65/45#

For Time

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 3-3-3-3-3-3-3 (Compare to 4/1/22)

WOD – 12 Min EMOM

1 High Hang Squat Clean @ 70% of 3RM

1 Low Hang Squat Clean

1 Squat Clean

AMRAP if you can’t keep up

Warm Up – 100m Run – 10 Double Unders – Front Skip – Back Skip – Side Lunge – Walking Lunge – 100m Run – 20 Double unders – 10 Pushups – 10 Sit ups – 10 Squats – 10 Pull ups – 100m Run – 30 Double unders – Zig Zag Jumps – Criss Cross Jumps – Alt. Double Jumps - 2 Min (each) Calf Smash (Banded ankle) – 2 Min (each) Couch Stretch -

WOD

100m Run L2-Same L1-Same

50 Double Unders L2-50 Mix DUs / High Jump Singles L1-HJS

15 Burpees

200m Run L2-Same L1-Same

50 Double Unders L2-50 Mix DUs / High Jump Singles L1-HJS

15 Burpees

400m Run L2-300m L1-200m

50 Double Unders L2-50 Mix DUs / High Jump Singles L1-HJS

15 Burpees

600m Run L2-400m L1-300m

50 Double Unders L2-50 Mix DUs / High Jump Singles L1-HJS

15 Burpees

800m Run L2-600m L1-400m

50 Double Unders L2-50 Mix DUs / High Jump Singles L1-HJS

15 Burpees

For Time