What's Going On?

July 5, 2018

7/5

Warm-up
2 Rounds
200m Run
15 Pvc pass throughs
5 Bootstrap squats
10 Band pull aparts

Followed by...

Overhead squat demo
Overhead squat
Overhead squat
Every 2 minutes for 14 minutes

July 4, 2018

LET FREEDOM RING

Warm-up
Coaches choice
MERICUH (Time)
Teams of 2
For time
Buy in:
1 Mile run (as a team)
40 Rounds (Alternate full rounds)
7 Kettlebell swings 70/53#
4 Box jump overs 24/20"
1 Clean and jerk @ 75% of 1rm
Followed by...

July 3, 2018

7/3

Warm-up
Warm up
3 minute bike
Followed by...
3 rounds
10 Kettlebell swings (light)
5 Glute bridges witha 2 second pause
10 Walking lunges
5 Push ups
Deadlift
5 @ 55-60%
3 @ 65-70%
1 @ 82%
1 @ 90%
1 @ 98%

July 2, 2018

7/2

Warm-up
Coaches choice
Thruster ladder
Every 4 Minutes for 16 minutes
75 Double unders

June 30, 2018

6/30

Warm-up
Coaches choice
Metcon (Weight)
Teams of 2
0:00-12:00

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