Front Rack Lunges 6-4-2-2-2, Starting at 60% and building to Max Effort
“Lovin’, Touchin’, Squeezin'”
Partner Throwdown Friday
For time:
100 Power Cleans (135/95) (split as desired)
*Every 2 minutes each partner completes 5 Muscle Ups
**Start the workout with Muscle Ups
“Dork”
6 Rounds for Time:
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Background: Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
“Jerry”
For Time:
1 mile Run
2,000 meter Row
1 mile Run
Background: In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
“Separate Ways (Worlds Apart)”
For time:
10-20-30-40-50
Calorie Row
Wall Balls (20/14) to 10’ Target
GHD Situps (OR 2x Alt. Leg V-Up)
*80’ Handstand Walk after each round
2 Rounds: Maintain Quality
10 Barbell Bench Press @ moderate weight
6 – 1:1:2 Incline DB Bench @ moderate weight
12 Incline DB Chest Fly @ light weight
12 Ring Curls @ moderate weight
Deadlift 5×2, 85-90%
“Any Way You Want It”
For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
10/8 Calorie Echo Bike after each set
Back Squat 5×3, 75%-80%
“Don’t Stop Believin'”
3 Sets:
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-Rest 2:00 b/t sets-
Front Rack Lunges 5×8, *4 on each leg; starting at 75% and building to 95%
Partner Throwdown Friday
“Bottle Rocket”
3 Sets:
20 Synchro Line Facing Burpees
8 Rope Climbs (split as desired)
-rest 2:00min b/t sets-
*sub 3 strict pull ups per rope climb / Individual option available
“Firecracker”
For time:
10 Overhead Squats (155/115)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105)
10 Power Cleans (205/135)
10 Muscle Ups
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)
Clean Deadlift + Power Clean from 1” off the ground + Clean from 1” off the ground 3-3-3-3-3
Example:
1 Clean Deadlift + 1 Power Clean from 1” off the ground + 1 Clean from 1” off the ground (@ 65% 1RM Power clean)
“Roman Candle”
For Time
30/20 Calorie Row
80’ Handstand Walk
30/20 Calorie Row
40’ Handstand Walk
-rest 5 minutes-
20/15 Calorie Row
40’ Handstand Walk
Warmer weather and summer break is upon us!
This is a time filled with endless opportunities for activities and vacation time, longer days, and time to kick back and relax. It is also a time for more food and beverages!
In fact, studies found that children eat 5 times more sugar during summer break and during a 1-3 week vacation, adults tend to gain a little less than 1 pound each week!
You may be thinking, “But I have worked hard during the spring to get ready for summer!”
Join us for our upcoming nutrition talk where we are going to discuss 6 Tips for a Healthy Summer so you stay on track and don’t gain that vacation weight!
Be sure to register for this FREE nutrition talk on Tuesday July 12th at 7pm on Zoom – so you can attend even if you’re already on vacation! Register Here