Sonny on his birthday
_______________
Workout
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Farmer Tan
Kyle walking it out
_________________
Rest Day
Family Fun
Father and son fitness
__________________
Workout
Muscle-up
3-3-3-3-3
*muscle-ups must be strict, kipping constitutes scaling
_________________
July 4th schedule:
8am & 10am classes only
Go Faster
Lucas at 5pm
__________________
Workout
30 Chest to bar pull ups
115 Pound Thruster, 30 reps
800 Meter run
*gymnastic kipping only, using butterfly pull ups constitutes scaling
__________________
July 4th Schedule:
8am & 10am classes only
Bury 'Em
Wichmann
_________________
Workout
For time:
200 double unders
185 pound power clean, 30 reps
30 ring dips
Future So Bright
Hannah inverted
___________________
Rest Day
________________
Friday, July 4th: 8am and 10am classes only
Work Harder
What do you do when you are tired?
Work Harder!
________________
Workout
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Fun In The Sun
_______________
Workout
Four rounds for time:
Run 400 meters
Rest 2 minutes
History
___________________
Workout
Back Squat
5-5-5-5-5-5-5-5-5-5
Take Flight
Broad Jump
____________________
Rest Day
If you could only choose three movements to use in your programming for a year, what three would you choose?
