Workouts for the Week: July 2 - 7

Monday, July 2nd

Strength/Conditioning: Every 2 Minutes for 7 Rounds

250/200m Row
7 Front Squats (155/105)

Workout: As Many Rounds as Possible in 7 Minutes - Inspired by Street Parking

4 Hang Clean and Jerks (135/95)
8 Barbell Burpees

*This should burn….pick a weight you can keep moving, should not be heavy.

Tuesday, July 3rd

Conditioning:

10 Minutes of 50m Sled Sprints (you know the drill, congo style with multiple sleds if need be)

Workout: As Many Rounds as Possible in 12 Minutes

6 Strict Handstand Pushups (10 Pushups)
9 Deadlifts (225/155)
30 Double Unders (50 singles)

*If the handstand pushups become an issue scale back on an easier option. Deadlifts should be done in no more than 2 sets per 9 reps…any more than that then you have too much weight.  Keep moving.

Wednesday, July 4th

ONLY ONE CLASS at 8:00AM
ALL OTHER CLASSES CANCELED

Workout: "Badger" with a Partner - 3 Rounds

30 Squats Cleans (95/65)
30 Pullups
800m Run

*both partners run together, everything else is one person working at a time

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 2007.

Thursday, July 5th

Workout: As Many Rounds as Possible in 18 minutes

1 Rope Climb (5 dips)
3 Man Makers (50/35)
6 Strict Toes to Bar (1:1 strict knee tucks)
200m Run

*Abs on abs on abs. Here's a strict toes to bar demo. Man makers can be a little heavy today…just don’t drop the DumbBells (cough…RJ….cough).

Friday, July 6th

Gymnastics:

15 Minutes of Gymnastics Practice

*Pick a skill and hammer it home. Good strategy would be to turn it into and every minute on the minute. Come with a plan...rumor has it we still need to work on double unders? 

Workout: As Many Rounds as Possible in 20 Minutes

2 Bar Muscle Ups (4 strict pullups)
4 Burpees
8 Alternating DumbBell Snatch (50/35)

*Slow and steady for today's workout…we want to peak those last 90 seconds. Looking for the boiling point not the breaking point.

Saturday, July 7th

Workout: With a Partner - For Time

40-30-20-10
Power Snatch (95/65)
Wall Balls
Alternating Pistols (Goblet Squats)

*Send those butt cheeks into the weekend howling!  Go fast and have fun!