PVC/Foam Roll

3 Rounds:

15 Cal Bike

10 Air Squats

15 KBS

WOD:

40m EMOM – 

1 – 15 Cal Curve Run

2 – 5 DB Squat Clean Thrusters (45/35)

3 – 12 Cal Bike

4 – 12 T2B

5 – 12 Wall Ball Shots

6 – 200/150m Row

7 – 15 Push Ups

8 – 16 SA KBS (8 each arm)

PVC/Foam Roll

Row 150m

10 DB RDL (5 ea leg)

10 DB Press

Row 150m

10 Push Ups on DB’s

10 Front Rack DB Front Squats

Row 150m

STRENGTH:

20m to find a FRONT SQUAT double for the day

WOD:

3 RFT – 

400m Run

10 RDL (95/65)

10 Push Press (95/65)

10 Pull Ups

PVC/Foam Roll

3 Rounds –

10 Cal Ski Erg

10 Cal Bike

20 Cal Curve Run

WOD:

Filthy 50 R

emix:

For Time

50 Box Step Ups

50 Pull Ups

50 KBS

50 Ab Mat

50 Push Press (45/35)

50 Back Squats (45/35)

50 Cal Row

POST:

Banded Stretch

 

OPEN GYM.

Since this is a holiday and some folks are working and some aren’t, there won’t be a scheduled workout.  There’s over a year’s worth of archived workouts on this blog, pick one and have fun!

PVC/Foam Roll

400m Run

2 Wall Walks

10 PVC OHS

15 Banded Pull Aparts

In honor of America’s declaration of independence, July 4, 1776:

With a Partner, complete 76 combined reps of the following:

Distribute reps/rest in any manner you like, must complete all of one move before moving on:

1 – Ab Mat Sit Ups

2 – Double Unders

3 – Calories on CURVE

4 – Air Squats

5 – Push Press (45/35)

6 – Ball Slams

7 – KBS

8 – T2B

9 – Calories on BIKE

10 – Push Ups

11 – Mountain Climbers (R/L = 1 rep)

12 – Calories on SKI ERG

13 – DB Hammer Curls (R/L = 1 rep)

14 – Sit Up Get Ups (25/15)

15 – Calories on Rower

16 – Box Step Ups

17 – G2OH (25/15)

PVC/Foam Roll

10m EMOM:

Min 1 – 10 KBS

Min 2 – 20-30s Goblet squat holds (get as close to 30s as you can)

WOD:
For Time:

50 Cal Row/10 Cal Bike

40 Cal Row/20 Cal Bike

30 Cal Row/30 Cal Bike

20 Cal Row/40 Cal Bike

10 Cal Row/50 Cal Bike

Post:

7m Max Effort:

3 man sled drives

PVC/Foam Roll

Barbell Complex – 45/35 – 2x through:

5 RDL’s

5 Back Squats

5 Behind Neck Presses

5 Snatch Balance

5 Good Monring

Strength:

3 Rounds – not for time, smooth and strong:

10 Back Squats (50-60%)

10 Body Rows w/ 1s pause at top

– then –

3 Rounds – not for time, smooth and strong:

8 Strict Press

15 Cal Ski Erg

POST:

5 Rounds FOR TIME!

5 Burpees

10 T2B

15 Air Squats

PVC/Foam Roll

21-15-9

Cal Bike

T-Pause Push Ups

Banded Pull Aparts

WOD:

30m EMOM:

Min 1: 10 OHS (105/75)

Min 2: 10 Bar Over Burpees

Min 3: 20 Cal Curve Run

Min 4: 10 Pull Ups

Min 5: 8-10 step back lunges (ea leg/self determined)

POST:

21-1-9

T2B

Ball Slams

 

PVC/Foam Roll

3 Rounds

10 Cal Bike

15 KBS

5 OHS (45/35)

5 RDL’s (45/35)

20m EMOM:

Even: 200m Row

Odd: 5 Power Snatch (135/115/95/65 – choose one)

POST:

Partner Up:

500 Ab Mat Sit Ups – combined effort

One partner chips away at Ab Mats while the other is in hand stand hold.  Once the hand stand hold falls, switch.  No Ab Mat reps will count if partner is NOT on the wall in hand stand position!

PVC/Foam Roll

2 Rounds – 

5 Single Leg RDL’s (ea leg) w/ DB Load

10 OHS (PVC Load)

15 Ab Mat Sit Ups

WOD:

With a running clock – Start with a 400m Run then:

50 Hang Clean & Jerk (95/65)

75 Hand Release Push Ups

100 Air Squats

75 Double Unders

50 Double Leg Lifts

*Every 5m on the minute – 400m run