SUMO DEADLIFT AGAINST BANDS/KB JUMP SQUATS & …

A) Strength:

1) EMOM 9:
3 Sumo Deadlifts against band @ 55% .
-Reset on each rep

2) EMOM 3:
5 KB Squat Jumps

B) WOD:

AMRAP 5:
Max Calorie Row
– Rest 60s –
AMRAP 4:
Max Calories Bike
– Rest 60s –
AMRAP 3:
Max Clean & Jerks* (Rx = 135/95, S = 115/75, 95/65, 75/55)

*If needed, sub DB Thrusters (light) in place of Clean & Jerks

Score = Total Reps/Calories

C) Posterior Chain:

-400 Meter Sledpull (light) wearing a weighted vest
*200 meters forward, 200 meters backwards

HAPPY FOURTH OF JULY!

Happy Fourth of July everyone!  We will be running 8AM, 9AM & 10AM classes today and would like to wish all our members and their families a very happy and safe Independence Day!

A) MetCon Prep:

3 sets of:

5 Burpees
5 Pull-ups
5 Pistols each leg (or scaling option)
5 HSPU (or scaling option)
5 American KBS 
– Rest 60s –

B) WOD:

"Schmalls"

For Time: (45:00 Cap)

Run 800 Meters

– Then –

2 Rounds of:

50 Burpees
40 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
30 Pistols (S = Post Pistols, Box Pistols, BW Reverse Lunges in place )
20 American KBS (Rx = 53/35, S = 35/26, Russian KBS)
10 Handstand Push-ups (S = Push Press @ 115/75, Box Push-ups)

– Then –

Run 800 meters

Rx+ = Strict HSPUs

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

UPPER BODY REPETITION WORK, A TABATA & SOME DELT/LAT WORK

A) Strength:

1) Every 2:00 x 5:
a. 5 Close Grip Bench Press adding weight each set
b. 10 1-Arm KB Rows each arm w/ 2s pause
*Use one KB weight for all sets

B) WOD:

Tabata (8 x 20s work/10s rest):

1) Push Press (Rx = 95/65, S = 75/55, 65/35, 55/25)
2) Sumo Deadlift High Pulls (Rx = 95/65, S = 75/55, 65/35, 55/25)
3) Hollow Rocks
4) Air Squats
5) KB Figure 8s (Rx = 53/35, 44/35, 35/26)

– Athletes will complete a full tabata of each movement (ie. 8 x 20s work/10s rest of Push Press). Once all sets are complete, move on to movement #2 the SDHP. There is no set rest b/t movements, just enough to transition and restart the clock.

*Score = Total reps of Push Press + SDHP

C) Delts + Lats:

Cuban Press 2.0 (3 x 8-10). Rest 30s.
drag shrug + external rotation + y press + 3-5s lowering (thumbs up)

OVERHEAD SQUAT 3RM & "DEAD BALL V2"

A) Strength:

1) Overhead Squat 3RM – Take 15-20:00 to establish
-6-7 sets progressively adding weight each set
-Rest 2-3:00 between heavier sets
-Beginners perform sets of 5 adding weight if form permits.

2) Warm-up Deadlifts & Wall Ball Shots

B) WOD:

"Dead Ball V2"
AMRAP 10:
10 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
20 Wallballs (20/14)

*Last done on 1/29/18

C) Posterior Chain + Core:

1a) Single Arm Plank (3 x 15s). Rest 30s.
1b) Banded Pull-Through (3 x 50). Rest 60s.