June 25th – June 30th

Brandon Banks

The

Lose weight. Detox. Feel better. Have more energy.

Monday …………………………………………..

Bench Press
    5×5

WOD: 5 Rounds
2 Power Snatch 135/95
5 Burpees
2 Split Snatch 135/95
5 Chest-2-Bar Pullups

Tuesday…………………………………………..

Back Squat
    5×5

Team WOD:
-3 rounds of: 60′ overhead lunges (45/25#) and 150′ sled push 165#
-Cone suicide rally and 50 ground-to-overhead

-3 rounds of: 60′ overhead lunges (45/25#) and 150′ sled push 165#

Wednesday…………………………………………..

Power or Squat Clean
    3×3

Team chipper: Team run 2x around building

25 box jumps (24/20″)

25 wallballs to 10′ target (20/10#)

25 KB swings (55/35#)

25 slam balls (20/15#)

Team run 2x around building

Thursday…………………………………………..

OPEN GYM!
Snatch or OHS
    3×3

House WOD: 5 Rounds
7 Dumbbell Thrusters
9 Dumbbell Lunges
11 Dumbbell Swings

Friday…………………………………………..

Shoulder or Push Press
    5×5
Deadlift
    1×5

WOD:
5 Burpees
10 Wallballs
10 Burpees
15 Wallballs
15 Burpees
20 Wallballs
Row 500M

Saturday…………………………………………..

NO CLASSES!

COMPETITION FROM 8AM-4PM

Most Common Running Mistakes: How To Avoid

“Cheating” on Paleo
Sprinting…and what I think about it
3 Tips Everyone Needs Before They Start CrossFit

Use Your Brain
Top 10 Reasons Why I’m in Love with CrossFit
So who CAN win the CrossFit Games?
The World’s Best Personal Security Does CrossFit
Random Fitness Thoughts

Thomas

Ara