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Workouts for Thursday, July 12th - Friday, July 13th - Saturday, July 14th

Workouts for Thursday, July 12th - Friday, July 13th - Saturday, July 14th

"We determine our destiny by the actions we take today." - Catherine Pulsifer

Thursday, July 12th 

Conditioning:

“Nate”

AMRAP x 20

2 Muscle-Ups

4 Handstand Push-Ups

8 KB Swings (70/53)

Or 

“Cindy”

AMRAP x 20

5 Pull-Ups

10 Push-Ups

15 BW Squats

*SX = Jumping or Banded Pull-Ups

*BG = Ring Rows


10:00am HIIT Class 

4 Rounds: 40 Seconds On/20 Seconds Off:

- High Knees

- Burpee Box Jumps

- Hollow Rocks

- DB Skier Squats

- Forearm Plank Raises

- Single Arm DB Thrusters (Alternate Arm Each Round)

- KB Static Hold

- 3 KBS + 3 Goblet Squats

- Rest


Friday, July 13th 

Strength: 

E2MOM x 10

3 Touch and Go Snatches

*Any Combo of Power, Split or Squat Snatches


Conditioning:

21 - 15 - 9

Thrusters (95/65)

Calorie Row

*8 Minute Cap

*SX = 65/45

*BG = 45/35


Saturday, July 14th 

Conditioning: 3 Minutes Work/ 3 Minutes Rest

 400m Run

Max Pull-Ups

3 Minutes Rest


400m run 

Max Box Jumps

3 Minutes Rest


400m Run 

Max HSPU

3 Minutes Rest


400m Run 

Max Push Press wallballs

Rest 3 Minutes


400m Run

Max Jumping Lunges

Rest 



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