FRIDAY JULY 3rd

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WARM UP 10. MIN
2-3 X including jumping rope
1 min JUMP ROPE
10 SQUATS
1 X MAX STATIC HOLD PULL UP ON RINGS OR BAR
1 X 5 Sec STATIC HOLD DIPS @ top 5 SEC AT BOTTOM OF DIP
10 HALLOW ROCK
STRENGTH
BACK SQUATS 70 % of 1Rm 3-3-3-3-3

WOD 3 ROUNDS for time w/
14 MIN time cap

50 WALLBALLS
30 DU
10 MU (30 c2B & 30 Dips)

 

 
FINISHER
BANDED PULL Apart 1x 100
GLUTE HAM RAISES 3X max

THURSDAY JULY 2nd

WARM UP

400 m run

STEPUPS

BAR TAPS

SCORPION

LUNGES

INCHWORM PUSHUP

WOD
10 Rounds

Run 100 Meters

5 T2B

7 HRPU

9 BOX JUMPS

CORE FINISHER

3X 20 each

ALTERNATING LEG VUPS

REVERSE CRUNCHES

plank windmill L/R

WEDNESDAY JULY 1st

We will start new class schedule next monday JULY 6th 4:00 PM and 5:30 PM won by 1. Lets try this out see how it does.

WHITE BOARD FOR JUNE 30 WOD
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WARM UP

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STRENGTH
Dynamic Effort:

Push Jerk Against Singled Micro Mini or Mini Bands + 50% Bar Weight – 8×3
Under 185 lb. Max: Micro Mini Bands
Over 185 lb. Max: Mini Bands

WOD

Elizabeth:

21-15-9:

Cleans (135/95)

Ring Dips

ACCESSORY

Standing Banded Oblique Twists – 5×20 Per Side

Bent Over Barbell Rows – 4×10

TUESDAY JUNE 30th

WARM UP 2X
200 m run
Spiderman push ups
Russian twist
Step ups
Superman

STRENGTH
SUMO DEADLIFT
8RM BARBELL SITUP

WOD FOR TIME W/ 20 min time cap
400 m run
50 DEADLIFT
50 WALLBALLS
50 BURPEES
50 WALLBALLS
50 DEAFLIFTS
400 m RUN

MONDAY JUNE 29th

THANK YOU TO EVERYONE THAT CAME OUT SATURDAY TO HELP WITH THE CLEAN UP OUR GYM LOOKS AWESOME AND WE COULDNT HAVE DONE IT WITH OUT ALL YOUR HELP!!

WARM UP 2X
200 m run
Bear crawl
Crab walk
Frankenstein walk
Walking quad stretch& knee to chest hug

Then 2X 3
Clean high pull 3 position pause1) mid shin, 2) knee 3) high pocket

STRENGTH

Power Clean – 1RM

Front Squat with 3 Second Pause, @65% – 8×3
PARTNERS WATCH CLOCK FOR 3 sec)

WOD 3 ROUNDS
EMOM 2 min
200 m run
MAX REPS KBS AMERICAN

2 min rest inbeteen rounds

SCORE: Total reps of kbs

FRIDAY JUNE 26th

WARM UP 3X

200 m run

LIGHT WALL BALLS

HORIZONTAL RING ROWS

V UPS

SUPERMAN

STRENGTH

Push Jerk – 1RM

Neutral grip (palms facing inward) DB Floor Press + Mini or Monster Mini Band – 8RM

DB Tate Presses – 3×10

Incline Dumbbell Tate Presses with Bands. Like the dumbbell rollback extensions I posted a few months ago, this exercise targets the lower triceps brachii/anconeus, which are greatly responsible for power in movements like bench press, overhead press, Handstand Push Ups, ring dips/muscle ups, etc. This exercise can be done flat or incline (as shown), without bands or with bands (as shown). Keep the dumbbells touching the entire time. Bring the tops of the dumbbells together as you are descending, and before you touch your upper chest (middle chest if you are on a flat bench). Pull the tops of the dumbbells apart as you ascend, but keep the insides of the dumbbells touching, and focus on full extension of your elbows at the top of every rep. Keep your shoulders packed tight like a bench press, to avoid using anything but your triceps. Enjoy! Check out our CrossFit and Powerlifting programming at WODFollow.com! #ConjugateNation #CrossFit #Powerlifting #OlympicLifting #Gymnastics #WestsideBarbell #SweattShop #RogueFitness

A video posted by Laura Phelps-Sweatt (@lauraphelpssweatt) on

WOD

10 Rounds For Time:

200 Meter Run

1 SH2OH 95/135 (**THIS INCREASES BY 1 REP PER ROUND)

2 Rope Climbs

4 T2B

FINISHER

DB Side Bends – 4×20 Per Side

Band Pushdowns + Band Face Pulls – 2X 50  Each

THURSDAY JUNE 25tg

WARM UP
600 m run
Goodmornings
AIRSQUATS
STEP UPS
PUSH UPS
STRENGTH
FRONT SQUATS BUILD TO 80% 1RM 2-2-2-2-2 level load

WOD
For Time:
10 Squat Cleans (185/135)

20 Bar over burpeed

30 BOX JUMPS 20″24

40 Deadlifts (185/135)

50 SIT UPS

FINISHER
Plank- 3×1 Minute

Reverse Hypers – 3×30
Glute Ham Raises – 3×10
Technique: https://instagram.com/p/ngkDhwHwjf/?taken-by=lauraphelpssweatt