9 AM ONLY TODAY. Happy July 4th!
Workout of the Day
A.
“Morrsion”
50-40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)
Kettlebell Swings (53 / 35)
Basic everyday WODs.
A.
“Morrsion”
50-40-30-20-10 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)
Kettlebell Swings (53 / 35)
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Nashville Sounds v. New Orleans Baby Cakes
July 12 @7:05
Tickets are $23 person (block seats behind first base)
Pay Kristine Zahm to reserve your spot. Cash or Venmo @Kristine-Zahm
Of course, friends and family welcome. (Children under 2, no ticket required.)
A.
Deadlifts
Every 2 minutes, for 20 minutes:
150m Run
3 Deadlifts (building)
B.
Every minute, for 10 minutes:
4 Power Cleans (155 / 105)
Max Dumbbell Front Rack Lunges*
*(in remainder of the minute)
Masters: 115 / 75
Rx+ 185 / 130, 50s/35s 1 arm overhead, 1 arm front rack (alternated each minute)
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Nashville Sounds v. New Orleans Baby Cakes
July 12 @7:05
Tickets are $23 person (block seats behind first base)
Pay Kristine Zahm to reserve your spot. Cash or Venmo @Kristine-Zahm
Of course, friends and family welcome. (Children under 2, no ticket required.)
A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 4 reps
Build to a heavy set of 4
B.
“Pocket Flower”
Three rounds for time of:
40 Double-unders
20 Pull-ups
40 Double-unders
20 Push Jerks (115 / 75)
Masters: 95 / 65
Rx+ chest to bar, 145 / 100
A.
Back Squat
5-4-3-2-1-1-1
Increasing the load each set, establish a 1 RM
B.
Three rounds for reps of:
60 Seconds of Kettlebell Front Squats
Rest 30 seconds
60 Seconds of Box Pushes
Rest 30 Seconds
60 Seconds of Burpee Broad Jumps (6 ft/ 4ft)
Rest 30 seconds
Masters: pick weight, burpees
Rx+ 2×53/2×35, 25/15lb on top of your box
A.
In teams of two, with only oner person working at a time, complete:
100 Dumbbell Snatches (50 / 35)
100 Pull-ups
100 Dumbbell Overhead Lunges (50 / 35)
100 Toes to Bar
100 Dumbbell Overhead Squats (50 / 35)
100 Burpees Over the Dumbbell
Or, if working solo:
Cut everything in half
Masters: goblet hold lunges, and goblet squats (35 / 20)
A.
From 0:00-8:00
Ski 500m/400m
60 Wall-Balls (20 / 14)
B.
From 8:00-16:00
Ski 500m/400m
50 Bench Press (135 / 90)
C.
From 16:00-24:00
Ski 500m/400m
40 DB Hang Squat Clean Thrusters (50 / 35)*
D.
From 24:00-32:00
Ski 500m/400m
30 Handstand Push-ups
Each will be scored for time
*Alternate as needed, but must complete 20 each arm
Masters: 14/10, 105 / 55, 35/20, hand release push-ups
Rx+ 50/40 Calories, WB: 30/20, BP: 165/100, DB: 70/53, HSPU: strict
A.
Snatch + Double-unders
Every 2 minutes, for 20 minutes (10 sets):
40 Double-unders
2 Hang Squat Snatches (increase by feel)
Record heaviest set of 2
Masters: optional hang power snatches
Rx+ 50 double-unders
B.
Every minute, for 10 minutes:
5 Overhead Squats (95 / 65)
Max Toes to Bar (in remainder of the minute)
Masters: 65/45, optional front squats
Rx+ 100+ TTB
Forte is going to the Sounds Game on July 12! Be there and fill this out, please.
A.
Rope Climbs and Progressions
Every minute, for 10 minutes:
1-3 rope climbs
B.
Choose one of the following (one you didn’t do last two week):
1) Row 5k
2) Run 5k
3) 7/6 Miles on Assault Bike
A.
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets):
Min 1: Strict Presses (60, 65, 70, 75, 80%)
Min 2: Strict Chin-ups
Min 3: Rest
B.
Three rounds of:
AMRAP in 4 minutes of:
25/18 Assault Bike Calorie Buy in
then,
Pull-ups
Push Jerks
1 Minute of Rest
Round 1: complete 15 Pull-ups and 15 Push Jerks (115 / 85)
Round 2: 10 PU and 10 PJ (135 / 95)
Round 3: 5 PU and 5 PJ (155 / 105)
Rx: 115-135-155 / 85-95-105
Masters: 75-95-115 / 55-65-75
Rx+ 145-165-185 / 100-115-130
pull-ups – chest to bar – bar muscle-ups
A.
Back Squat 3-3-3-3-3
15 minutes to establish a 3RM
B.
For time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps (24/ 20 – facing, not over)
After each round:
6 Front Rack Reverse Lunges (125 / 90)
Masterz: 20/16 inches, forward step lunges (95 / 65)
Rx+ 30/24 inches, 155/105