Shoulder Press 4×4@85% 1RM
Barbell Rows 4×4@85% 1RM
then,
Buy In: 20 Bench Press (135/85)
5 Rounds of:
15-Pullups
45-Double Unders
Cash Out: 20 Bench Press (135/85)
Monday, July 8th
Back Squat 4×4@85% 1RM
Glute Ham Raise 4×4
then,
1 Lap Run
100Ft OH Walking Lunges (45/25#)
80 Situps
60 Step Ups (total, 24/20″)
40 Calorie Row
20 Pistols (total)
1 Lap Run
for time.
Sunday, July 7th
(Make Up Day)
*Today we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30. The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike. Class is free so bring a friend!
Saturday, July 6th
Push Press 4×4@85% 1RM
Strict Chin Ups 4×4 (weighted if possible)
then,
Three 2:00 Rounds of:
20/15 Calorie Assault Bike
Max S2OH reps (115/75)(RX+ 155/105)
Rest 1:00
Score = Total S2OH reps
*Bonus WOD*
5:00 AMRAP of:
10 T2B
10 Burpees
*Jump to touch bar at end of each burpee
*Sunday (make up day) we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30. The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike.
Friday, July 5th
Overhead Squats 4×4@85%1RM
then,
500M Ski Erg Buy In,
3 Rounds of:
7-Full Snatch (115/75)
14-Burpee Box Jump Overs (24/20″)
500M Row Cash Out. For time.
*Sunday (make up day) we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30. The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike.
Thursday, July 4th
*We will have our FREE class today at 10:00am. This will be our only class today, all other classes and open gym are cancelled so come out and join in the fun!
4TH of July Partner/Team WOD
1776M Row (as a team)
76-Burpees Over Partner (while partner holds an elbow plank)
76-Goblet Squat (53/35#, partner performs a parallel squat hold)
76-Pullups (partner holds at the top of a ring dip)
76-Situps (partner holds a “dying cockroach”)
76-Pushups (partner holds a side plank)
76-Wall Balls (20/14#, partner hollow rocks)
760ft Sled pull (90/45#, as a team)
Run 1/2 block to front doors.
For time!
*Sunday (make up day) we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30. The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike.
Wednesday, July 3rd
Make Up Day.
*Thursday is the 4th of July. We will have our FREE class at 10:00am. This will be our only class on the 4th, all other classes and open gym will be cancelled so come out and join in the fun!
*Sunday (make up day) we will meet at Perrin Park (414 Perrin Lane, Jeffersonville, IN 47130), weather permitting, for a fun outdoor wod on the fitness loop at our normal class time of 12:30. The park is 5 miles from The Ville, just over 2nd street bridge about 4 miles down Utica Pike.
Tuesday, July 2nd
Skill Practice:
Tabata (8 rounds of :20 on :10 off) Hollow Rocks
Double/Triple Under Practice
then, 5 Rounds for time of:
40-Double Unders
30-KBS (53/35)
20-V Ups
*This Thursday is the 4th of July. We will have our FREE class at 10:00am. This will be our only class on the 4th, all other classes and open gym will be cancelled so come out and join in the fun!
Monday, July 1st
Deadlifts 4×6@80%1RM
then,
50 Calorie Assault Bike
40 Deadlifts (225/155)
30 HSPU’s
20 Box Jumps (30/24″)
10 Fifty Foot Shuttle Runs
for time.
*This Thursday is the 4th of July. We will have our FREE class at 10:00am. This will be our only class on the 4th, all other classes and open gym will be cancelled so come out and join in the fun!
Sunday, June 30th
Front Squats 4×6@80% 1RM
DB RDL’s 4×6
then,
21-Squat Cleans (95/65)
21-Bar Facing Burpees
15-Squat Cleans (115/75)
15-Bar Facing Burpees
9-Squat Cleans (135/95)
9-Bar Facing Burpees
For time.
*This coming Thursday is the 4th of July. We will have our FREE class at The Ville at 10:00am. This will be our only class on the 4th, all other classes and open gym will be cancelled so come out and join in the fun!
