SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Back Squat
4×4 @ 110% of 5RM, E4MOM
-then-
30 Glute Ham Raises
50 GHD situps
*partition as needed
Tuesday
WOD:
CONDITIONING:
10-9-8-7-6-5-4-3-2-1
Strict pullups
Strict ring dips
2x Jumping lunges (alternating)
WEDNESDAY
WOD:
“Partner Nukes”
**One partner works at a time**
In 8 min
Run 4x400m (switch partners every 400m)
AMRAP Deadlift @ 315/175 lb in remaining time
In 10 min
Run 4x400m (switch partners every 400m)
AMRAP Power Clean @ 225/145 lb in remaining time
In 12 min
Run 4x400m (switch partners every 400m)
AMRAP Overhead Squats @ 135/95 lb in remaining time
THURSDAY
WOD:
STRENGTH:
12 min to find a max in the complex
Power Clean +Push Press + Front Squat + Push Jerk
CONDITIONING/STRENGTH:
50 Burpees
20 Front Squats @ 70% 1RM (Rx= take bar from ground)
5 Rope Climbs
FRIDAY
WOD:
SKILL:
15 min work on Handstand Walking
STRENGTH
Deadlift
1×2 @ 95%
-then-
E2MOM 4 min (3 sets)
3 reps @ 70%
**Jump Rope Seminar at 6:30 PM**
SATURDAY
WOD:
No Class Saturday July 12th!
There are two great options for fitness this Saturday.
1.) Jump N Rope Seminar at 2pm at CFI
Register here! There are spots open.
2.) Canoe/Kayak trip with other CFI athletes and coaches. We need to know a head count of anyone wanting to reserve a canoe or Kayak so email us or sign up at the gym.
Details about the canoe trip here!