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!