Week of 2018.07.02 – 2018.07.07

MONDAY

4 sets for reps:
1 minute of wall ball shots
1 minute of kettlebell swings
1 minute of double-unders
1 minute of rowing for calories
1 minute of rest

Farmer's carry: 2 x 200 meters
Rest 3 minutes between efforts.

TUESDAY

Clean complex: 1 clean deadlift + 1 hang power clean + 1 squat clean; building to a heavy rep of the complex

As many rounds and reps as possible in 12 minutes of:
200-meter run
4 man-makers

WEDNESDAY

Regular classes are cancelled in observance of Independence Day. Please join us for this special workout at 8:00a and 9:00a. Have a safe and happy Fourth of July!

"7/4/1776"

7 rounds for time of:
7 handstand push-ups
4 power snatches (135 lb / 95 lb)
17 AbMat sit-ups
7 pull-ups
6 lateral burpees-over-barbell

THURSDAY

4 rounds not for time:
10 bench presses (bodyweight)
15 double-dumbbell rows
20 strict presses (65 lb / 45 lb)
25 band pull-aparts

For time:
2000-meter row

FRIDAY

Back squat: 4 x 10 reps at 60% of 1-rep max

3 rounds for time of:
800-meter run
15 box jumps (24" / 20")
15 toes-to-bars

SATURDAY

Deadlift: 3 x 10 reps at 65% of 1-rep max

With a partner, compete as many rounds and reps as possible in 20 minutes of:
30-calorie row
30 ring push-ups
30 dumbbell snatches (50 lb / 35 lb)