• Jason

Week of Workouts 2nd-7th July 2018


Check the blog each day for the Sweat Classes, Gymnastics, Mobility Class, News and Updates. MONDAY: Fitness + Performance: “Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” TUESDAY: Fitness: A. In 12 mins Build to a 1 Rep Max Push Press For the Day B. AMRAP 15: 27/21 Calorie Row 21 Deadlifts (60/42.5kg) 15 Burpees 9 Push Press (60/42.5kg) Performance: A. AMRAP 7: Strict Deficit Handstand Push-ups (3″/2″) *EMOM 3 Deadlifts @ 75% B. AMRAP 15: 27/21 Calorie Row 21 Deadlifts (60/42.5kg) 15 Burpees 9 Push Press (60/42.5kg) WEDNESDAY: Fitness: A. In 10 minutes Build to a Heavy 3 Banded Deadlift B. 3 Rounds For Time: 75 Double Unders / 150 Single Skips 50 Air Squats 15 Double KB Deadlifts 32/24kg Performance: A. 3-Position Power Snatch - In 10 minutes Build to Heavy Complex B. 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (50/35kg) THURSDAY: Fitness + Performance: For Time: 15-12-9 Row Calories Bike Calories 150 Meter Farmers Carry (32/24kg) 15-12-9 Row Calories Bar Touching Burpees 150 Meter Farmers Carry (32/24kg) 15-12-9 Row Calories Bike Calories FRIDAY: Fitness: A. 5 Rounds: Max Dumbbell Push Ups Max Strict Pull Ups *Do a set every 2 minutes B. 1 Min Max Ski Erg Calories Performance: A. “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups *Do a set every 2 minutes. B. 1 Min Max Ski Erg Calories SATURDAY: Fitness: Teams of 3For Time: 800 Meter Run 6 Rope Climbs 20 Russian KB Swings 32/24kg 20 Goblet Squats 32/24kg 800 Meter Run 9 Rope Climbs 35 Russian KB Swings 32/24kg 35 Goblet Squats 32/24kg 800 Meter Run 12 Rope Climbs 50 Russian KB Swings 32/24kg 50 Goblet Squats 32/24kg *Carry 9/6kg Med Ball for Runs Performance: Teams of 3 For Time: 800 Meter Run 6 Rope Climbs 20 Squat Cleans (60/42.5kg) 800 Meter Run 9 Rope Climbs 35 Squat Cleans (60/42.5kg) 800 Meter Run 12 Rope Climbs 50 Squat Cleans (60/42.5kg) *Carry 9/6kg Med Ball for Runs