Thursday 7-7-22
5 rounds
5 weighted strict pullups
5 weighted strict ring dips
Wednesday 7-6-22
3 rounds for reps
1:30 air squats
1:30 sit-ups
1:30 calorie row
Tuesday 7-5-23
5 rounds
25 push-presses 75/55
50 double unders
Monday 7-4-22
3 rounds with a partner
4 rope climbs
18 hang power cleans 135/95
54 bar facing burpees
-resting partner holds a plank in a push up position
Sunday 7-3-22
Rest day, gym will be closed today.
Monday July 4th we will have one class at 10:00 Am
Saturday 7-2-22
on a 14 min clock,
1600m run
then,
AMRAP the remaining time
10 double kb deadlifts 53/35
20 situps
Friday 7-1-22
27-21-15-9
cal row
thrusters 95/65
Thursday 6-30-22
10 rounds
7 toes to bar
7 hand release push ups
7 pull ups
Wednesday 6-29-22
over head squats
3-3-3-3-3-3-3
Tuesday 6-28-22
3 rounds
15 push jerks 155/105
15 box jump overs 24/20