Monday

Monday

Independence Day Week Schedule Monday 7/1 and Tuesday 7/2 – regular Wednesday 7/3 – 5:30, 6:30 and 9:00am class…open gym access rest of the day-no afternoon classes Thursday 7/4 – No classes!  Beach WOD 8:00am, beach at 57th Street!!  Friday...
Saturday

Saturday

A. Every 2:00, 1 Clean + 1 Hang Clean + 2 Push Jerks x6 + 4 Sets: 8 DB Thrusters @50/35# per hand 10 Pullups   40 Double Unders Rest...
Friday

Friday

A. Strict Press—work up to a heavy single in 6:00 B. Strict Press, 3-4-5; rest 1:00 between sets (should go down in weight each set)   + For Time: 20 HSPU 40 KB Swings @1.5/1 pood 800m Row 20 Ring Pushups 40 Ball Slams 800m Run + Optional Ab Workout: 4 Rounds of :10...
Thursday

Thursday

NFT Day! A1. DB External Rotations, 8 reps/arm @30X0; rest :30 x3 A2. Box Step Ups, 10 alternating reps; rest :30 x3 (highest possible box, extending all the way through the leg) A3. Turkish Sit Ups, 6-8 reps @22X5; rest 1:00 x3...
Wednesday

Wednesday

A. Single Arm DB High Pull, 5-6 reps/arm @21X1; rest 1:00 x3 B. Power Snatch 1.1.1 rest :15 btw reps/ rest 2:00 x4 + In 2:00 complete: 400m/300m Row (If your max 500m time is over 1:45 do 300m, if it’s under do 400m) Max burpees in remaining time Rest 2:00 X3 +...