Wednesday 06/30
Sunday 4th of July- we are still on for our 8am class!
Body Armor- 3RNFT
100 ft Weighted Bear Crawl
100 m Farmers Carry
WOD- 15 min AMRAP
30 DU
15/12 Cal Row
10-20-30-etc.. Sit ups
Tuesday 06/29- last lifting class
Tonight is the 4th and final combine lifting class for the summer. 7:15pm
Its HOT!!! Listen to your body and remember to keep hydrated throughout the entire day!!! The more you’re hydrated before you hit the workout the better you’ll feel.
Strength- Every 2:00 x 7 Sets
3 Front Squats
build to a heavy set of 3
WOD- 13 min AMRAP
200m Run
9 HSPU
6 Front Squats (175/115)
Monday 06/28 - happy birthday coach bracchi!
Wishing our one and only John Bracchi a very happy birthday!!! Thank you for all that you do for this community!!
Strength- Every 90s x 4 sets
1 Power Clean + 2 Thrusters
build based off feel
WOD- 2 RFT
1,000m Row
15 Bar MU
20 Thrusters (115/85)
friday 06/25
WOD- For Time
15 Power Clean & Jerks (155/105)
800m Run
30 T2B
800m Run
30 T2B
800m Run
15 Power Clean & Jerks
Thursday 06/25
Strength- Every 2:00 x 5 Sets
2 Power Snatches + 2 OHS
Build based off feel
WOD- For Time
9-8-7
Power Snatch (115/85)
Overhead Squat
30/24 Cal Row
6-5-4
Power Snatch
OHS
30/24 Cal Row
3-2-1
Power Snatch
OHS