Happy Independence Week!!
IMPORTANT DATES!!
July 3rd: NO EVENING CLASSES….Lyndzey’s getting married!! HOORAY!! (there will be 530, 830 and 12)
July 4th: One workout at 9am and then Fireworks and Pool Party at Angie’s House! Party starts at 2, just bring a side or drink and the family and have a great time!!
Monday
Back Squats
Fitness:
4 rounds not for time
60-second handstand hold (you can be against a wall if needed)
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups
Men: Use 2 50-lb. DBs for presses
Women: Use 2 35-lb. DBs for presses
Health:
4 rounds not timed
60 sec plate OH Hold
60 sec Pinch Grip Hold
15 seated dumbbell presses
15 strict pull-ups/ring rows
Tuesday – ONLY 530am, 830 and 12 CLASSES TODAY!! *******
Bench Press
Fitness:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Health:
21 dumbbell thruster
Run 200 meters
18 dumbbell thruster
Run 200 meters
15 dumbbell thruster
Run 200 meters
Wednesday – 9am CLASS ONLY!!
Fireworks and Pool Party at Angie’s House! Party starts at 2, just bring a side or drink and the family and have a great time!!
Josh:
Fitness:
Weights for fitness 43/30
21 OHS
42 pull-ups
15 OHS
30 pull-ups
9 OHS
18 pull-ups
Then
Jack:
Fitness: 52/43
20 min AMRAP
10 push press
10 KB swing
10 box jump
Josh:
Health:
42 Goblet squats (or air squats)
21 pull-ups
30 Goblet squats (or air squats)
15 pull-ups
18 Goblet squats (or air squats)
9 pull-ups
Then
Jack:
20 min AMRAP
10 push press
10 KB swing
10 box jumps or step ups
Thursday
Snatch or Alternate Strength/Stability Work
20 min EMOM
30 sec row
30 sec banded plank RT side
30 sec banded plank LT side
30 sec wall walks or plank to pushup
5-10 box jumps or step-ups
Friday
Deadlift or Alternate Strength!
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row
Saturday
Partner Fun
Teams of 2
4 rounds
20 (each person/10 each arm) Dumbbell snatch
20 (each person) Toes to bar (or leg lifts)
20/15 cal (each person) Rowing
Then
100 burpees (total)
