July 2nd – July 7th

Big Matt

July 4th workout…9AM. No other class times on Wednesday.

The

We’v got several people starting Whole30 in July. I think Whole30 is the fastest and most effective way to lose weight and get yourself on a good nutrition plan. Who’s in?

Monday…………………………

Bench press 5×5

WOD: “Annie”
50-40-30-20-10
Double Unders
Situps (or Floor Sweepers)

Tuesday…………………………

Back Squats 5×5

WOD:
15 Min AMRAP
8 Ring Rows
30 Air Squats
8 Pushups

Wednesday July 4…………………………

9AM CLASS ONLY!

WOD: Surprise Workout

Thursday…………………………

OPEN GYM!
Snatch/OHS 3×3
House WOD:
“Speed Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (bodyweight)
Bench Press (3/4 bodyweight)
Power Clean (1/2 bodyweight)

Friday…………………………

Push/Shoulder Press 5×5
Deadlift 1×5

WOD:
2 Rounds
5 Thrusters 115/85
10 Ring Dips (or regular dips)
15 Toes to Bar
20 Box Jumps 30/24”

25 KB Swings 55/35

Saturday…………………………

Partner WOD
AMRAP in 20 Min
Sled Push 100ft (empty sled)
20 Hanging Squat Snatch 65/45
2 Rope Climbs

Dave Phelps

Mark and Conrad with Haley in the background

Jordan