Saturday July 3rd
1 Class 10AM (Open 7-12)
With a Partner
35 min Cap
120 Handstand Push Ups
120 Back Squat 135/95
100 Pull Ups
100 Burpees
80 Shoulder to Overhead 185/125
80 Pistols
Sunday July 4
1 Class 9AM (Open 8-11)
3 Rounds
30/24 Cal
20 Squat Cleans 135/95
10 Muscle Ups or 25 Pull Ups
20 Box Jump Overs
M-F Schedule Change
Nothing will change in the AM
Doors still open at 5AM
Classes
6:00 AM
7:15 AM
Noon
In the evening
Mon 5,6,7PM (Starting July 12th as Monday is a holiday)
Tues 4:30,5:30,6:30PM (Starting July 6th)
Wed and Thurs 5 & 6:30PM (No Change)
Fri 5:30 PM (No Change)
Yes Monday is 5:00,6:00,7:00PM and Tuesday is 4:30,5:30,6:30 PM.
We are going to see how it goes for a few weeks.
Historically Mon and Tues are much busier than Wed-Fri, if Wed Thurs and/or Fri are consistently busy, we will add classes too.
Mindbody has an app to show you the current schedule and our website does too.
Monday July 5th
Doors Open 6AM, Close at 1PM.
2 Classes 7:15AM and Noon
Week 4 Of our Strength Cycle is delayed one day.
Metcon:
7 Min of rowing at whatever pace you want (to celebrate freedom)
Right into
4 Rounds
1 Lap of Running (330M)
7 Hang Snatch 115/85 (Unbroken at least the 1st 2 rounds)
7 OHS (Scale to 14 Back Rack Step Back lunges each leg)
6 Muscle Ups (Sub fewer muscle ups, strict weighted pull ups, strict pull ups or negative pull ups that will take 60-90 seconds each round)
For anyone that writes the day before the month ie 4 July or thinks this WOD is too easy, feel free to do a 4 min row and 7 rounds…
Tuesday July 6th
Either 3×3 or 3×5 Back Squat (same options as last week)
Either try the same rep scheme with slightly more weight each set, straight sets if you didn’t do straight sets last week, or the 3×5 option if you did 3×3 last week.
Metcon:
5 Rounds
1 Lap Run (330M)
5 Push Press 185/125 (Go heavy, 1-2 Rounds Unbroken, 3-4 Rounds in sets of 2)
We did this WOD 3 weeks ago, lets see if we can go a little faster today or use a little more weight.
Wednesday July 7th
3×3 or 3×5 Deadlifts (No set of 12-15 after)
Metcon:
12 Min Cap
50 TTB
400M Run
30 Chest to Bar Pull Ups
20 Burpees
10 Rope Climbs
Most peope will get capped on the burpees, some will get capped on the CTB.
That’s ok, go hard and when the clock hits 12:00 you’re done.
Thursday July 8th
Metcon:
For 4 10 Min Cycles
0-4 Min
ARMRAP
2 Wall Walk
4 HSPU
8 KB Swings
4-5 Rest
5-9 Min
AMRAP
5 Chest to Bar
10 Box Jump
20 Double Unders
9-10 Rest
Friday July 9th
3×5 or 5×3 Front Squats
&
1 Set of 12 – 20 Back Squats. If last week you got 18-20, go heavier. If last week you got 12-17, use the same weight and shoot for 20.
Metcon:
5 Rounds, start every 3 Min
1 Bear Complex 95#
200M Run
1 Bear Complex is 7 Rounds of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press from behind the neck.
You’re basically doing 35 reps, it should take about a min, use a weight that is about 40% of your set of 12-20 Back Squats.
The 200M Run should take about 1 min, leaving you 1 min to rest before the next round.
Sat July 10th
3×5 or 5×3 Shoulder Press (Behind the neck if you’ve been doing it that way)
Also 1 Set of 12 – 20 Shoulder Press. If last week you got 18-20, go heavier. If last week you got 12-17, use the same weight and shoot for 20.
Metcon:
With a partner
25 Min Cap
30 DeadLift 315//225
30 Muscle Ups
2x300m run (each partner runs 300m once)
20 DeadLift 315//225
20 Muscle Ups
2x200m run (each partner runs 200m once)
10 DeadLift 315//225
10 Muscle Ups
2x100m run (each partner runs 100m once)
Pick a weight that you can do the 30 DL in 4-5 minutes and hold on through the rest of the WOD.
Drop the rep scheme of the muscle ups to 16-10-4 if you won’t finish 30 in 6 Min
