Warm Up-
60 Air Squats— llllllloooooooowwwwwwwweeeeeeerrrrrr
Run 800
Strength #FrontSquatFriday
5 sets of 5 Front Squats
Gradually increase weight, that 5th rep on sets 3,4, and especially 5 should be HEAVY
Wod
15 Minute Amrap
5 Bar Muscle ups (sub 10 chest to bar pull ups, 10 pull ups, or 10 ring rows)
10 HSPU (sub dumbbell presses)
14 Front rack lunges (135/95) 7 each leg
Extra-
10 rounds
30 second hollow hold
30 second squat hold
Warm up- Its a warm up, not a race
6 minutes of run 200
10 sit ups
10 push ups
####BUILD YOUR BAR WE WILL ALL START THE EMOM TOGETHER>>>>> Do at least 10 Power clean at a light weight to gradually build up to your emom
Strength
Power Clean Emom 10 Minutes
Experienced athletes HEAVY HEAVY—- 2 every minutes… so heavy you are wondering if you will miss
New athletes or those not wanting to go super heavy—- 4 moderately heavy power cleans
Wod-
3 rounds for time
15 Power Cleans 185/135
15 Toes To Bar (sub 20 sit ups)
15 cals bike or 20 rower (or run 300–300 is to the fence opening)
Extra-
50 V ups
50 sit ups
5 sled push
Warm Up-
50 pass throughs
3 rounds
10 Push ups
10 Pull ups strict
Strength (see video at bottom please, you should watch the whole thing but the overhead movements start at 2:40)
Every minute on the minute *** add weight for each MOVEMENT not each MINUTE
Minute 0-4 Push press 4 reps 0,1,2,3,4 equals five sets.
Minute 5-9 Push Jerk 3 reps
^if you are new and havent mastered both please dont add weight, use this time to work on technique, do higher reps lower weights.
**************Bar is taken from the floor, not the rack.
Wod-
14 Minute Amrap
15 wall balls
30 double unders
400M run.
Warm Up-
run 800 then
50 Air squats- Just like this
Strength-
Back Squat *deload week
4 sets of 10, If you finish early do a few more sets
Wod-
AMRAP 7 Minutes
600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet)
12 Deadlifts (185/135)
12 Lateral over the bar burpees
Rest 4:00
Amrap 7 minutes
600m Run Buy-In
9 Deadlifts (225/155)
9 Lateral over the bar burpees
Rest 4:00
AMRAP 3 minutes
Max Burpees over your bar
Don’t forget to sign up for the free pull up clinic on Sunday July 23rd. 8-10am
Metcon Monday-
warm up Row 800
Watch for Wod Start times on the board. Start the Wods with the class. Have to run these on time to get through Metcon Monday. BUILD YOUR BARS before we start all three Wods. Have all your weights ready!
Wod 1
8 Minutes-
8 snatches 95/65
8 slam balls
Wod 2
9 Minutes
9 Thrusters 95/65
9 Pull Ups
Wod 3 (add weight to your bar)
12 Minutes
5 Power Clean and Jerk 135/95
7 Burpees over your bar (lateral not facing)
Run 200