No Class! Happy 4th! Be Safe!

Every 2 minutes for 12 min

3 OH Press 

work up to heaviest set of the day 

“5 rounds, 3 mins each, for max reps of:
20/16 Air Bike Calories
50 Double Unders 
max reps in remaining time Toes-to-bars
Rest 1:30

Or 



5 rounds, 3 mins each, for max reps of:
12/10 Air Bike Calories
50 Single Unders
max reps in remaining time Hanging Knee Raises
Rest 1:30

12 min EMOM 

Min 1 Hanstand Hold or weighted plank or plank

Min 2 Deck Squats

10 rounds for time of:
10 Russican Kettlebell Swings
Kettlebell Lunge 50 ft

Or 


10 rounds for time of:
10 Russian Kettlebell Swings, 
BW Lunge 25 ft

Strength Squad: Bench and Back Squat

EMOM 16 

Minute 1 shuttle run 
Minute 2 rest 

“Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push-ups
15 Sit Ups

or

Complete as many rounds as possible in 15 mins of:
6 Ring Rows
10 Floor Plate Press, pick load
10 Sit-ups”

1 Power Clean & Jerk

Every 30 secs for 10 mins.


or 

2 slam balls every 30 sec for 10 min

then

5 rounds 

20 sec sprint on Airdyne 1 minute rest after each sprint. This is a sprint…. lets tap into a diff energy system. 

then

4 rounds for quality of:
16 Dumbbell Lunges, pick load
45x 3 Way Calf Raises, pick load

Strength Squad: Deadlift and OH Press

Every 2min for 12 minutes 

Build to heaviest set of the day

For time:
20 Burpee Box Jump Overs, 
30 Overhead Squats, 
20 Burpee Box Jump Overs, 
30 Front Squats, 
20 Burpee Box Jump Overs
30 Back Squats, 

Time cap: 20 mins


or 

For time:
20 Up Down Box Step-ups, 
30 Air Squats
20 Up Down Box Step-ups, 
30 Goblet Squats, 
20 Up Down Box Step-ups,
30 Back Squats

Time cap: 20 mins

4 rounds for quality of:
6 Barbell Deadlifts, pick load
15 Weighted Barbell Hip Thrusts, pick load
10 Jefferson Curls, pick load
10 Strict Toes-to-bars or knee to elbow

14 min AMRAP

200m run
10 Devil Press pick load
10 Walking Lunges