a)Strength

Clean

b)WOD

4 Rounds

0:45 seconds on
0:15 seconds off

Station 1: Box Jumps (L1 24/20; L2 20/20; L3 and L4 Step Up or Plates)
Station 2: Ring Dips
Station 3: Sumo Deadlift High Pull (L1 95/65; L2 75/45; L3 65/35)
Station 4: Plank

a)Mobility

b)WOD

200 Double Unders
800M Farmers Carry
100 Pull Ups
800M Farmers Carry

*Partner Workout*

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On Monday, 4th of July, we will only be holding a 10:00am session.  We'll keep the gym open for a couple hours after for Open Gym.  Enjoy the holiday with family and friends, be safe.

a)Strength

Power Snatch

b)WOD

EMOM 10 Minutes

Even: 10 Bar Hop Burpees
Odd: 12 Wall Balls

Level 1 (30/25)
Level 2 (25/20)
Level 3  (20/14)
Level 4 (20*/10)

*9ft Target*

a)Strength

Front Squat

b)WOD

50 Double Unders
10 Hand Stand Push Ups (L1)

Level 2 (Negative/Box)
Level 3 (Floor/Supine Push Up)
​Level 4 (DB Strict Press)

a)Strength

Make Up

b)WOD

50 Shoulder to Overhead

*Every time bar is dropped, run 100M*

Level 1 115/95
Level 2 95/65
Level 3 65/45
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a)Skill

Hand Stand Push Ups

b)WOD

AMRAP 15 Minutes

7 Hang Cleans
7 Pull Ups
100 M Farmers Carry

Level 1 185/135
Level 2 135/95 (Band Assisted Strict Pull Ups)
Level 3 95/65 (Box/Jump Pull Up)

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a)Strength

Deadlift

b)WOD

AMRAP 10 Minutes

20 Kettlebell Swings
15 Burpees
10 Goblet Squats

Level 1 53/35
Level 2 35/26
Level 3 26/18
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a)WOD

3 Mile Run
200 Double Unders
1000M Row

Level 3 and 4 Sub 200 DU's with 300 Singles.

*Not a rest day*

a)Strength

Back Squat

b)WOD

Even: 8 Power Snatches
Odd: 10 Toes to Bar

Level 1 95/65
Level 2 75/45 (Leg Lifts)
Level 3 55/35 (Knee Lifts)
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Summer is officially here, it's going to be hot.  Make sure you hydrate properly.  Don't start chugging water prior to working out or when you are on your way to the gym.  Drink water throughout the day.  Heat is draining in itself, it's still an easy excuse to not workout.

a)Strength

Power Clean

b)WOD

25 Hand Release Push Ups
25 Box Jumps

3 Rounds for Time

Level 1 24/20
Level 2 20/20*
Level 3 Plate Jump

*Step Up*

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