Workout

Alternating every minute on the minute for 20 minutes of:

6 clean and jerks (135/95 lb)
12 strict handstand push-ups
60 double-unders
18/14 calorie row

Workout

For time:
5 rope climbs
25 deadlifts (225/155 lb)
50 wallballs (20/14 lb)
200 ft farmers carry (70/50 lb)
50 wallballs
25 deadlifts
5 rope climbs

Rest day or make-up day

Workout

For time:
50 dumbbell box step-ups (50/35 lb, 24/20 in)
40 box jumps
30 dumbbell thrusters (50/35 lb)

Workout

For load:

Deadlift
15-15-15

Workout

4 rounds for time of:
400m run
100 ft handstand walk

Rest day or make-up day

Workout

3 rounds, each for time of:

1,000m row

Rest as needed between efforts.

Workout

50-40-30-20-10 reps for time of:

Box jumps (24/20 in)
Push-ups

__________

Schedule Reminder

On Friday, July 5 classes will be held at 8:00 and 9:15 a.m. only. Please sign up in advance on Pike13.

Workout

With a partner, as many rounds as possible in 5 minutes of:
8 power cleans (95/65 lb)
6 thrusters (95/65 lb)

Rest 2 minutes

With a partner, as many rounds as possible in 5 minutes of:
6 power cleans (115/85 lb)
4 thrusters (115/85 lb)

Rest 2 minutes

With a partner, as many rounds as possible in 5 minutes of:
4 power cleans (135/95 lb)
2 thrusters (135/95 lb)

__________

Schedule Reminder

On Thursday, July 4 and Friday, July 5 classes will be held at 8:00 and 9:15 a.m. only. Please sign up in advance on Pike13.