Workout

“Diane”

21-15-9 reps for time of:

Deadlifts (225/155 lb)
Handstand push-ups

Independence Day Schedule

Classes will be held at 8:00 a.m. and 9:15 a.m. only.

__________

Workout

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

Box jumps (24/20 in)
Weighted sit-ups (35/25 lb)
Kettlebell swings (70/53 lb)

Workout

“Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

__________

Schedule Announcements

July 4: 8 a.m and 9:15 a.m. classes only

July 12-13: Gym is closed. There will be an off-site workout with Coach Lucas on Sunday, July 13. More info will be on the whiteboard at the gym.

Rest day or make-up day

Workout

For load:

Snatch
2-2-2-2-2-2

__________

Schedule Announcements

July 4: 8 a.m and 9:15 a.m. classes only

July 12-13: Gym is closed. There will be an off-site workout with Coach Lucas on Sunday, July 13. More info will be on the whiteboard at the gym.

Workout

Every 5 minutes for 25 minutes of:

20/15 cal bike erg
3 rope climbs
75 double-unders

Workout

5 rounds for time of:
12 push jerks (135/95 lb)
12 back squats (135/95lb)

Rest day or make-up day

Workout

5 sets, each for load of:

5 hang power cleans + 10 front rack walking lunges

Rest as needed between sets

Workout

2 rounds for time of:
1,000m row
200 ft handstand walk
800m run
50 GHD sit-ups