Monday, July 9, 2018

7/9-7/14


Monday, Tuesday, and Wednesday 5/5/5/3/3/3/1/1/1 Strength of choice each day. Pick something you want to make a PR attempt at and make it happen. Thursday is a hero wod, Hotshot19.
Monday
Warm-up:
Warm up for your strength choice.
“Drive the Bus” wall sit challenge! 15#M, 5#W
Mini WOD:
2 Rounds
5 Standing long jump to squat.
10 Push ups (inchworm in and out of push up position)
15 Air Squat
10 Situps
5 Pull ups
Strength:
Strength of choice 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
 
Wod:
4 Rounds
15 Kettle bell squats
15 Push up
15 Kettle Bell swing
200M run

Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Tuesday
Warm-up:
Warm up for your strength choice.
 
Mini WOD:
5 Rounds
5 Pull up
5 Burpee to plate
 
Strength:
Strength of choice 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
 
WOD:
EMOM for 12 minutes
2x Deadlift (60-70% 1RM)
4x Burpee over bar
8x DB snatch (50/25#)
 
Bonus:
800M run or 1000M row
Wednesday
Warm-up:
Warm up for your strength choice.
 
Mini WOD:
4 Rounds
5 Pull up
5 Burpee to plate
 
Strength:
Strength of choice 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
 
WOD:
Team WOD
2-person team, for time
2000M Row
200x Plate overhead sit-ups (25/10#)
100x Ground-to-overhead (95/65#)
80x Burpees
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The team can only have ONE participant "working" at a time.
The team has to complete reps before moving onto the next phase.
Teammates do NOT have to do equal work.

Thursday (6:00 combined class)
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
4 Turkish Get Ups
8 Kettle Bell Halos (4 each direction)

 
Strength:
Tonight, our strength is in the WOD, high volume squats and cleans.

WOD:
Six rounds for time of:
30 Squats
Power clean, 19 reps 135/95-RX, 95/65-COMP, 65/45-SCALED
7 Strict Pull-ups-RX, Kipping-COMP, Ring Row-SCALED
Run 400 meters
On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.
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Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Workout with Bill
10am Nutrition workshop with Bill

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