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“The Smolder” & Oly – Thursday – 7-6

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Warm-up
AMRAP 8
250m row 12/10cal bike
7 pass through in the squat bottom
7 OHS w/ PVC
7 strict T2b

Scaled – 7 jackknives with the PVC

Accessory Work
Seated Dumbbell/Kettlebell Strict Press
5-5-5-5

Strength
Push-press
3-3-3-3-3

WOD
3 Rounds
20 Overhead Squats (95,65)
20 Toes to Bar
500m Row

Level 2- (75,50)
Level 1- (65,35)

**Oly Class 6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
EMOM 12
1 pull + 1 power clean+ 1 full clean
Start at 75% last 2 min work to 80%

Strength
7×3 FS across

3-3-3-3-3 push Jerks
Ascending weight up to 80%
10 back extensions at dashes

Mobility

“Diannie” – Wednesday – 7-5

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Warm Up
3 Rounds
:30 on/:10 off
Jump Rope
Shoulder Taps
Good Mornings

Rx – Shoulder Taps against wall
L1 – Shoulder taps in plank hold

Accessory
4 x 5 Romanian Deadlift @ 50% Max conventional deadlift
Between each set complete :30 Handstand Hold
ADV – Freestanding Hold
L1 – Plank Hold

WOD (10 min cap)
“Diane”
21-15-9
Deadlifts (225,155)
Handstand Push-ups

Level 2- 185,115
Level 1- 135, 95, Standard Push-ups

Rest 7 Minutes

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Level 1- 40-30-30-20-20-10

“Living in America” – Tuesday – July 4th

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Happy 4th of July!!

**8:30AM Class Only**

Teams of Two, one partner works at a time:

4 rounds for time:

289 Double Unders OR Single Unders (no doubling the singles)

50 Jumping Squats

40 Push-ups

30 Box Jumps (24/20)

20 Burpees

10 Pull-ups

5 Wall Climbs

7 movements representing July, 4 rounds representing the 4th, 1776 total reps representing the year of Independence.

“Enginesque” and Oly – Thursday – 6-29

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Warm Up
8 min AMRAP
15/12 Cal Row
30 Double Unders
10 Russian Swings*

L2 – 15 Double Unders
L1 – 40 Single Unders

*pick a kb that is heavier than what you are using for American Swings in the WOD.

Strength
EMOM10
2 Touch and Go
Power Snatches

WOD
Every Minute on the Minute for 20 Minutes
ODD- 15/12 Calorie Row
EVEN 1-15 Kettlebell Swings (2,1.5)
EVEN 2- 30 Double Unders

Level 2- 12/10 Cals (1.5,1), 15 DU
Level 1- 10/8 Cals (1,0.75), 40 singles
ADV – 50 dubs

“All the Tchotchkes” – Tuesday – 6-27

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Partner WOD!!
2 Rounds

For Reps:
In 5 Minutes
Run 400m
Then as a team AMRAP Squat Cleans (135,95)

Rest 1 Minute

In 5 minutes
Run 400m
Then as a team AMRAP
Toes to Bar

Rest 1 Minute

In 5 minutes
Run 400m
Then as a team AMRAP
Box Jumps

Rest 1 Minute

Level 2 (115,75)
Level 1 (95,55)
ADV (155/105), GHD Sit Ups, 27/24”

*Run the 400m together. You must wait for both partners to finish the run before beginning the AMRAP. Only one person works at a time on the squat cleans, toes to bar, and box jumps.