Week 26: June 25 – July 1

Hello everyone! Thank you to all those that came out for Saturday’s Team Fitness Challenge! What a blast. This week we have great variety in our programming that includes strength and conditioning. We start Monday off with some heavy back squats. Tuesday’s strength is an upper-body blast. Wednesday we have a fun TABABA that is all about repetitions. Finally the weekend includes a long chipper and a partner workout. Hope to see everyone this week!

MON – Jun 25

Strength

Back squats: 5-5-5-5
* Perform 10 TRX hamstring curls after each set and rest 60-90 seconds.

WOD

4 rounds for time:
15 Sit-ups
30 Thrusters (65/45)
45 Double-Unders

TUE – Jun 26

Strength

Arnold presses: 10-10-10-10
John Deers: 10-10-10-10
Delts by Danielle special: 1-5

WOD

12-minute AMRAP:
1 Lap Single Arm Dumbbell Overhead walking lunges*
30 Push-ups
* Alternating arms every half Lap

WED – Jun 27

WOD

D’s TABATA special:
Jump squats
Floor press/Push ups
Dying Bug/Spiderman plank
Walking Lunges/Split squat jumps
Burpee
Pull up/TRX row
Lateral leg lifts/Fire hydrant
Plank/Palm plank/Side plank

THU – Jun 28

Skill / Strength

Work on highest box jump
And accumulate 5 minute hand stand hold

WOD

E3MOM 24 minutes:
18 Kettle bell swings
15/12 cal AB
3,6,9,12,15,18
Goblet squat
* Each round add 3 goblet squats.

FRI – Jun 29

WOD

Run around block, then:
3 rounds:
30 burpees
4 push press
6 front squats

Then: Run around the block

SAT – Jun 30

Partner WOD

Teams of two:
30-minute AMRAP
Partner A: Max Cal Row
Partner B: 1 round
15 Pull-ups
15 Box Jumps
15 Wall balls

SUN – Jul 1

WOD

For time:
400m Run
15 man makers
400m Run
30 Burpee
400m Run
45 T2B
400m Run
60 Wall Balls (20/14)
400m Run
75 KB Swings (40/30)