Day 1- Monday 250630
A. 5 Sets
1:00 run (200m loop)
1:00 rest/walk
Rest 1:00 additional minute then B
B. EMOM 5:00
3: beat swing, beat swing, peak pull
Rest 2:00 then C
C. EMOM 12:00 db nte 50/35
Min 1: Max alt single arm devil’s press
Min 2: Max goblet surrender lunge + squat
Min 3: Max Ring push-ups
Min 4: Rest
Day 2- Tuesday 250701
A. 3 Sets for quality
30 sec Inversion hold
30 sec rest
30 sec side bridge left
30 sec side bridge right
1:00 rest
Rest an additional 2:00 then B
B. 1 set every 1:30 x 5
From the rack
5 strict press + 5 front squats, build each round
Rest an additional 2:30 then C
C. AMRAP 9:00
9 Clean to overhead @ 100% of B
6 Lateral box jump overs nte 20”
3 wall climbs
Day 3- Wednesday 250702
A1. 3 box dips at 33×3 tempo, rest TOM then A2
A2. 2 front rack lunges from the rack, rest to 3:00 then back to A1 x 5
Rest an additional 3:00 then B
B. For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts at 100% of A2
T2B
At (-) 30 sec wall sit
Day 4- Thursday 250703
A. For Time
Pick 2: 250m row/ski – 200m run – 500m bike
6 Sets
App 1
Rest 1:00
App 2
Rest 1:00
B. Yoga for Athletes
Day 5- Friday 250704
4th of July
Two 75 min Morning classes only
7:45-9:00
9:00-10:15
Teams of 3!
*40:00 Clock
At 0:00
200m team run with med ball
Then
Chipper 76 reps of each
Kettlebell swings 24/16kg
Thrusters, one barbell per team nte 65#
Pull-ups
Bar facing burpees
Double Unders (3x singles)
Med ball sit-up toss, one med ball per team nte 20#
Med Ball box step overs, one box per team nte 20”
In time remaining max calories switching teammates every 17 calories
*200m team run with med ball every 7:00, one team member carries the med ball, switching each run.
Run at 0:00, 7:00, 14:00, 21:00, 28:00, 35:00
Day 6- Saturday 250705
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250706
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
