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Wednesday | July 10th, 2024
SKILL:Rope Climb TechniqueCONDITIONING:——RX——Every 12:00 x 3 rounds:800m Run5 Rope Climbs50 Push-ups——FITNESS——Every 12:00 x 3 rounds:800m Run (or 1k Row)5 x10 Ring Rows10 Push-ups——NOTE——-10:00 Cap on
Tuesday | July 9th, 2024
STRENGTH:Power Clean + 3 Push Press*Build to Heavy for dayCONDITIONING:10 rounds of:30 Double Unders10-9-8-7-6-5-4-3-2-1 DB Burpee Clean1-2-3-4-5-6-7-8-9-10 DB Push Press——NOTES——-18 Minute Cap-To be clear, DB
Monday | July 8th, 2024
STRENGTH:Front Squat:3 x 1 @ 87.5%-82.5–92.5%3 x 2 @ 90-87.5-85%-then-3 x 4 Tempo Front Squats @ 70% @ 32×1 —–NOTE—– As a note, we are
Sunday | July 7th, 2024
WARM UP3rds 5/5 Inchworms/Prone Angles10- Scorpions10- Iron cross Barbell techniques with grand Master Jamie LIFTHang power clean+ Clean +Front Squat(1+1+1) BuildingEvery 90 sec for 10rds
Saturday | July 6th, 2024
COMMUNITY“Synch or Swim” For time (In teams of 3) 120 Calorie Row *One athlete must be hanging from bar 60 Synchro Sumo Deadlift High Pulls*Two athletes
Friday | July 5th, 2024
STRENGTH: Every 1:30 x 10 of: 3 Deadlifts @ 60-70% 3 Box Jumps (Building) CONDITIONING: For time: 50 Single DB Box Step-ups 50 DB Snatch,
Thursday | July 4th, 2024
HOLIDAY CLASS SCHEDULE: 9AM, 10AM, 11AM PARTNER WOD: ——RX—— 7 x (each ) 4 Clean and Jerks @ 135/95 -then- 1776m Run together -then-
Wednesday | July 3rd, 2024
STRENGTH: Strict Pull-ups ——ADVANCED—— E2MOM x 5 of: 5 Weighted Strict Pull-ups ——INTERMEDIATE/BEGINNER—— EMOM 10 of: 3 Strict Pull-ups *May use band CONDITIONING: ——RX+—— Every
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