Wednesday, July 4th

(Rest Day)

*Today we will have our annual free to all 4th of July workout at 9:00am.  This is a partner wod so bring a friend or come alone and we’ll pair you up!  Open gym will follow from 10am-1pm but the 9:00am class is the only class for the day.

4th of July Partner WOD

200FT Bear Crawl (as a team)
74 Burpees (partner holds a plank while the other burpees)
74 Wall Balls (20/14#, partner hollow rocks while the other throws wall balls)
74 KBS’s (53/35#, partner holds a back extension while the other swings the kettle bell)
74 Push Ups (partner planks in push up position while the other does pushups)
74 Sit Ups (partner does “dying cockroach” while the other does sit-ups)
74 Squats (partner does a squat hold at parallel while the other squats)
74 Pull Ups (partner holds themselves up at the top of a ring dip while the other does pull-ups)
740ft Sled Pull (135# total on sled, as a team)

 

*compare to 7/4/2016 & 7/4/2015

Tuesday, July 3rd

Deadlifts 10-10-10 to a 10RM

then,

6:00 AMRAP of:

15/10 Calorie Assault Bike

5 Deadlifts (275/185)

rest 1:00, then:

5:00 AMRAP of:

10 T2B

10 KB SDHP (53/35)

rest 1:00, then:

4:00 AMRAP of:

15 Pushups

10 Ring Rows

For total reps.

*Wednesday, July 4th, we will have 1 class at 9:00am that is free for everyone so bring a friend!  Open gym will follow from 10am-1pm but the 9:00am class is the only class for the day.

Monday, July 2nd

Snatch Balance Practice 4-4-4-4 (light weight, focus on speed under the bar)

10:00 EMOM of:

1-Power Snatch

1-Hang Power Snatch

1-Hang Squat Snatch

1-Full Snatch

*using 70% 1rm of your weakest movement

then, at minute 12:00

3 Rounds for time of:

15-Bar Facing Burpees

15-OHS (95/65#)

 

*Wednesday, July 4th, we will have 1 class at 9:00am that is free for everyone so bring a friend!  Open gym will follow from 10am-1pm but the 9:00am class is the only class for the day.

Sunday, July 1st

Bench Press 2-2-2-2-2 to a 2RM

Strict CTB Pullups 2-2-2-2-2 to a 2RM (weighted if possible)

then,

3 Rounds for time of:

21-HSPU’s

15-Hang Power Cleans (135/95)

9-Box Jump Overs (24/20)

 

*Wednesday, July 4th, we will have 1 class at 9:00am that is free for everyone so bring a friend!  Open gym will follow from 10am-1pm but the 9:00am class is the only class for the day.

Friday, June 29th

Back Squat 2-2-2-2-2 to a 2RM

SIngle Leg Hamstring Curl 4-4-4-4-4/leg

then,

5 Rounds for time of:

10 Pistols (5/leg)

15 Burpees

20 Jump Squats

25 Double Unders

*compare to 7/15/17

 

*This Saturday, June 30th, is our free class at 9:00 & 10:00am so bring a friend!

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Thursday, June 28th

Push Press 2-2-2-2-2 to a 2RM

Band Pull Aparts 8-8-8-8-8

then,

4 Rounds for time of:

200M Run

10-Push Jerks (135/95)

15-GHD Situps

20-Wall Balls (20/14)

 

*This Saturday, June 30th, is our free class at 9:00 & 10:00am so bring a friend!

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Wednesday, June 27th

Front Squat 2-2-2-2-2 to a 2RM

Single Leg RDL 4-4-4-4-4/leg

then,

3-6-9-12-9-6-3 reps each of:

Hang Squat Clean (135/95)

Bar Facing Burpees

 

*This Saturday, June 30th, is our free class at 9:00 & 10:00am so bring a friend!

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info.