Workout

Alternating every three minutes for 24 minutes of:

Sets 1, 3, 5 and 7:
400m run
6 back squats (165/115 lb)

Sets 2, 4, 6 and 8:
12 chest-to-bar pull-ups
12 handstand push-ups

Workout

As many reps as possible in 30 minutes of:
1:00 single-unders
2:00 calorie row
3:00 calorie assault bike

Workout

12-9-6-3-3-6-9-12 reps for time of:
Dumbbell snatches (50/35 lb)
Toes-to-bar

Rest day or make-up day

Workout

2 rounds for time of:
15 bar muscle-ups
20 ring dips
25 hang power cleans (95/65 lb)
30 burpees

Workout

As many rounds as possible in 12 minutes of:
50 air squats
1:00 plank hold

Workout

For load:

Split jerk
1-1-1-1-1

Rest day or make-up day

Schedule Change on Sunday, July 14

There will be only one open gym class on Sunday, July 14. Class will be held at 9:00 a.m. The 10:15 a.m. class is cancelled.

__________

Workout

As many rounds as possible in 20 minutes of:

5 L pull-ups
10 dumbbell bench presses (50/35 lb)
150m run

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