PVC/foam roll

3 rounds:

150 m row

5 pull ups

10 push ups

15 ab mat

5 rounds:

10 dips

10 body rows

20 push press(45/35)

20 sit up get ups(35/25)

Post:

25 sorinex pikes

25 sorinex roll outs

PVC/Foam Roll

10+2, 8+4, 6+6, 4+8, 2+10

KBS

Goblet Squats

3 RFT:

25 Cal Curve Run

15 Ball Slams

10 Box Step Overs

3 Wall Walks

-rest 3m-

3 RFT:

20 Cal Bike

10 Burpees

10 OHS (95/65)

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