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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
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a)Mobility
b)WOD 200 Double Unders 800M Farmers Carry 100 Pull Ups 800M Farmers Carry *Partner Workout* 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 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) 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 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) 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* |
AuthorBackyard Staff CategoriesArchives
December 2018
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