Workouts for 7/1-7/6/2019

Monday, July 1

STRENGTH

3 Supersets:
8 Snatch Grip Behind The Neck Push Jerk
10/Arm Single-Arm Arnolds Press

METCON

13 Minute AMRAP:
25 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
200m Run


Tuesday, July 2

STRENGTH

3 Supersets:
20 Heavy Handle Up Goblet Squats
10 Weighted Plate Squats

INTERVALS

5 Rounds (:30 Work/:30 Rest)
Empty Barbell Strict Press
Burpees Over Bar
Empty Barbell Back Squats


Wednesday, July 3

STRENGTH

3 Supersets:
8 Sumo Deadlifts
20 Slamball Deadlifts

METCON

12 Minute AMRAP:
7 Dumbbell Deadlifts (Fit: 35/20#, RX: 50/35#, FB: 70/50#)
7 Dumbbell Hang Cleans (Same Weight)
7 V-ups


Thursday, July 4 - 10a Class Only

4TH OF JULY "7/4/1776"

7 Rounds For Time:
4 Bench Press (Fit: 115/75#, RX: 135/95#, FB: 185/125#)
17 Hip Bridges
Cashout - 76 Calorie Row


Friday, July 5 - Classes @ 11:00a, 4p, 5p & 6p

HERO WOD "ROY"

5 Rounds For Time:
15 Deadlifts (Fit: 155/105#, RX: 185/125#, FB: 225/135#)
20 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")
25 Pull-ups (Fit: Toe-spot/Banded)


Saturday, July 6

HERO WOD "HAVANA"

25 Minute Partner AMRAP:
150 Double-Unders (Fit: Singles, RX: 75 DUs, FB: 150 DUs)
50 Push-ups (Fit: Knee/Box Push-ups)
15 Power Cleans (Fit: 115/75#, RX: 135/95#, FB: 185/125#)