Workout of the Day: 7/1/19 - 7/7/19

Please note: we will have a modified schedule for the 4th of July holiday.

  • Thursday, July 4th: 8am & 9am classes ONLY

  • Friday, July 5th: 9am, 4:30pm, & 5:30pm classes ONLY

MON 7/1

A. Back Squat x 8-6-4-2
(Rest 2 min b/w sets)

B. 4 Rounds:
In 2 min...
20 Reverse Lunges
AMRAP DUs in remaining time.
(Rest/walk 2 min b/w rounds)
*Score: total DUs

TUE 7/2

A. Strict Press - 12 min to build to a challenging triple

B. Partner Workout!
5 Rounds:
P1: Row 20/15 Cal
P2: AMRAP Power Clean Manmakers
*switch stations when P1 has completed row cal.
**2 scores = total row cals & total MM

WED 7/3

A. 4 sets:
Hang power Clean x 5-5-3-3
(rest/mobilize 2 min b/w sets)

B. For time:
500m Row
400m Run (79th st)
20 Burpee Box Jump (24/20")
100m Farmer's Carry (77th st)

THU 7/4

Happy 4th of July!

A. 4th of July Partner Workout!

For Time:
40 DB Deadlifts (mod wt, NTE 50/35# per hand)
200m run (75th st)
40 KB Swings (53/35#)
200 meter Run
40 DB Front Squats
200m run
40 Burpees
200m run
40 Pullups
200m run
40 Box Jumps (step down, 24/20")
200m run
40 Dumbbell Squat Cleans
200m run
*Divide reps as desired, one partner works at at time; partners run together

FRI 7/5

A. 4 Sets:
Close-Grip Bench Press x 8-8-5-5
(spot partner)
DB Powell Raise x 4-8/arm
(Rest 90 sec)

B. For Time:
8 min AMRAP:
3,6,9,12,15...
Toes to Bar
Hand Release Push-up

SAT 7/6

Saturday surprise!

SUN 7/7

SUNDAY STRETCH @ 10am or rest.

Emily ShubinComment