July 10, 2019 Wednesday

DLs should be moderate-heavy, first set unbroken or close. PullUps should be sub 1:00 every round. Modify C2B to PullUps or Jumping C2B pull ups as needed. 12 min cap

Barbell Class - 3 Pos Power Snatch & OHS

Have your percentage weights of your 1RM's written down on a white board prior to class. Complete Warm up and be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch Class Warm Up: Wrist Circles Burgener Warm Up Skill Transfer

July Sit Up Challenge

Day 10 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 09, 2019 Tuesday

Aim for :45 of work at each station, modify reps as needed.

July Sit Up Challenge

Day 9 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 08, 2019 Monday

20x1

Heavier than the previous week's 5x5 Rest about 2 mins between sets If unable to squat today substitute to a DL

Modify as needed to; -MB squats if going overhead is not happening today -WB push presses if squatting is not happening today -Double the number of DUs to 50 SUs Challenge for many today will be getting into the 6th round. Can anyone do this as an EMOM w/ both movements in the same minute - 10 rounds?

July Sit Up Challenge

Day 8 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Cool Down

Slow pedal on bike for recovery


July 07, 2019 Sunday

July Sit Up Challenge

Day 7 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...


July 06, 2019 Saturday

Partner Strength

Find a partner of similar strength & share BBs & DBs DL should be a heavy set of 3 DB Arnold Press should be a moderate weight Each movement should be done unbroken, think touch & go reps

July Sit Up Challenge

Day 6 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Goal for everyone today is to get to the 12-14 reps mark. If you fail before the 10 minute mark then rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, & so on... Modify burpees to up downs as needed.


July 05, 2019 Friday

Recovery Workout x3

Moderate weight DLs :30 rest then next

Recovery Workout x3

:30 rest then next

Recovery Workout x3

Moderate weight cleans :30 rest then next

July Sit Up Challenge

Day 5 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

8 min of foam rolling cool down


July 04, 2019 Thursday

Happy 4th of July! We last did this 5/22/17

July Sit Up Challenge

Day 4 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Modified option, find a partner & share reps. Run together


July 03, 2019 Wednesday

July Sit Up Challenge

Day 3 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Every 1:30 for 8 sets 2 Squat Snatches -Sets 1-4 @ moderate-heavy, building -Sets 5-8 @ heavy, across Beginners perform snatches from the hang position. Clean for those who will not be going overhead for today.

Good modified options include; -65/45# barbell -Hang Power Clean as needed -Lower box or plate height before going to step ups Today is about INTENSITY!!! Choose modified options that enable you to go hard & fast

Barbell Class - 3 Pos Clean and 2 Jerks

3 Position Power Clean: 1 From the Ground, 1 From below Knee, 1 From Above the Knee. Be ready at 7:15 with lifters, wraps, tape, etc on. INDV. Warm Up: Post to Post Lunge and Twist Side Lunges Spider Lunge Alt. RDL + Hip Opener – Half Post Distance Inch Worm Push Up Downward Dog – Half Post Distance Squat Ankle Stretch


July 02, 2019 Tuesday

HSPU - Skill Work

10 minutes of Handstand PushUp development

July Sit Up Challenge

Day 2 For the month of July, the challenge is to do 100 Sit Ups of any variation. AbMat, Flutter Kicks, Bicycle Kicks, Crunches, Russian Twists, etc...

Part 1 of 2

Substitute the row for 800m run or 1.4 miles on the Assault Bike as needed. Strict DB Presses or Floor Presses are good adjustments to HSPUs today. At the 7 min mark go directly into part 2 of the Manmakers

Part 2 of 2

Go right into this at the 7 minute mark. For today the Manmaker is a Left Row, Right Row, PushUp, Ground to Overhead. No squat for today Scale weight as needed.

The DB Half Curl Hold is not meant to be a hold, just a normal DB Half Curl. Go half way & back down