July 4th-9th


Monday 4th

Closed for the 4th

Tuesday 5th

SKILL:

20 Min EMOM

Station 1: 30 sec Handstand Hold

Station 2: 6 Roll to Pistol Squat "Candlestick style" (3 each leg)

Station 3: 10 Hollow rocks

Station 4: 4 Tall Box Jumps

CONDITIONING:

4 RFT

200m Run

20 Medball Situps

20 Lunges

Wednesday 6th

STRENGTH:

Every 2 min for 12 min

Back Squat

5 reps @ 70%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

CONDITIONING:

20 min AMRAP

1 Bear Complex (power clean+front squat+ push press+back squat+push press)

20 double unders

2 Bear Complex

20 double unders

3 Bear Complex

20 double unders

and so on.....

Thursday 7th

​​

CONDITIONING:

"Bootheel Fight Club"

3 to 5 rounds

Min 1-Thrusters (75/55)

Min 2-Pullups

Min 3-Box Jumps

Min 4-Burpees

Min 5-Airdyne

Friday 8th

CONDITIONING:

5 MIN AMRAP

3 Handstand Pushups

6 Heavy Dumbell Snatch (Switch arms every rep)

3 Ring Dips

6 Ring Rows

**Rest 90 sec

5 MIN AMRAP

3 Handstand Pushups

6 Heavy Dumbell Snatch (Alternating arms every rep)

3 Ring Dips

6 Ring Rows

**Rest 90 sec

5 MIN AMRAP

3 Handstand Pushups

6 Heavy Dumbell Snatch (Alternating arms every rep)

3 Ring Dips

6 Ring Rows

FINISH:

3 rounds

12-14 Standing Barbell Twist (Landmines)

10-12 Windshield Wipers

*laying on floor, holding bar above you like the top of a bench press, touch bar with feet on one side and then the other)

Saturday 9th

"Brittany's Wedding WOD" at 8:00am.

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