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Monday

Back Squat

3 x 8 @ 70%

Use 70% as a guide but know it's ok to be a little under or a little over that %.

Three Patriots

3 Rounds For Time:

300m Run

30 Air Squats

3 Rope Climb

 

Fitness: 600m C2, 6 Rope Pulls, 12 Knee Raises

Cap = 12 Minutes

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Tuesday

Power Snatch

EMOM X 7

2 reps each minute @ moderate load. Don't try to get crazy here, instead make your reps as clean as possible.

Boston Snatch Party

4 Rounds

On a 4:00 running clock

2 minutes to complete

8 Power Snatch 95/65

then,

Set 1: Calorie C2 Bike

Set 2: Push Up

Set 3: Calorie Echo Bike

Set 4: Pull Up

Followed by 2:00 rest

Rx+: 135/95

This is essentially a 2 minute on, 2 minute off workout, with a buy-in each round of 8 power snatches.

After your 8 power snatches you then will perform max repetitions/calories at your station. We will rotate to a new station each time, visiting each station once.

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Wednesday

TABATA x 9 Minutes:

Double Under

Burpee

In Place Bodyweight Lunge

CoreWRK

3 Sets Not For Time:

:30 Static Handstand Hold or Overhead Dumbbell (2) Hold

150' Sandbag Bearhug Carry

:30 Side Plank R

:30 Side Plank L

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Thursday

Independence Day

7/4/1776

Partner Workout - Teams of 2

2 Rounds

7 Rounds, you go, I go:

7 Toe To Bar

4 Hang Power Clean & Jerk 115/80

1776 Row or Ski after each round of 7

(Use Each Row and Ski once)

RX+ 155/105

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Friday

Run My Bell

For Time w/ Partner

Push Up and KB movements are "You Go, I go"

400m Run (Together)

21 Russ KBS 55/35

21 Deficit Push Up

21 KB SDLHP

400m Run

15 Russ KBS 55/35

15 Deficit Push Up

15 KB SDLHP

400m Run

9 Russ KBS 55/35

9 Deficit Push Ups

9 KB SDLHP

RX+:

70/55