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August 2017

July 2017

080117

Tuesday, August 1st, 2017 (145 days until Christmas!)

Barbell:

Push Press - 6 x 5, AHAP FOR EACH SET. 

Conditioning:

3 Rounds for time:

Run 400m (IN THE OPPOSITE DIRECTION YOU NORMALLY RUN)
20 (10 per leg) Weighted Box Step Ups - everyone on a 20" box (35s, 20s)
15 Burpees

Mobilize

ChristiAnnDLift

QUOTE:"One extends one's limits only by exceeding them." - M. Scott Peck


073117

Monday, July 31st, 2017

Barbell:

Snatch Grip Deadlift - 5 x 3, working up to AHAP.

Skill:

3 Position Hand Stand Balance - 10 minutes

Conditioning:

AMRAP in 5 minutes

5 Front Squats (115, 75)
5 Shoulder to Overhead (115, 75)
5 Chest to Bar Pull Ups

AS FAST AS YOU CAN POSSIBLY MOVE!!!

Exit Strategy:

Dead Bug Drill 5-10 min for core awareness and strength.
SarahOverhead

QUOTE:"Mental toughness is the accumulation of a lot of not quitting." - John Welbourn


072817

Friday, July 28th, 2017

Barbell:

EMOM for 10 minutes:

Perform 2 High-Hang Snatches, AHAP. You should squat these, and they should be back to back like the cleans on Wednesday. Since they are from the High Hang, there should be very little dip, which will give you practice getting a good extension. Warm up before, of course, so you can determine your weight, but load can be adjusted during the EMOM. Challenge yourself!

Conditioning:

For time -1 to 10 and back down to 1 rep of:

Over-the-Box Jump (24, 20)
GOOD Hollow Rocks - don't get lazy or loose on these!

Mobilize

PistolPete

QUOTE:"When we are no longer able to change a situation, we are challenged to change ourselves." - Victor Frankl


072717

Thursday, July 27th, 2017

Conditioning:

"White"

Five rounds for time

• 15' Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45/25# plate held overhead
• Run 400 meters

Exit Strategy:

75 Back Extensions with as few breaks as possible

Mobilize
Lungers
QUOTE:"Endurance is not just the ability to bear a hard thing, but to turn it into glory." - William Barclay


072617

Wednesday, July 26th, 2017

Barbell:

EMOM for 10 minutes:

Perform 3 High-Hang Cleans, AHAP.  You should squat these, and they should be back to back.  Since they are from the High Hang, there should be very little dip, which will give you practice getting a good extension.  Warm up before, of course, so you can determine your weight, but load can be adjusted during the EMOM.  Challenge yourself!

Conditioning:

Tabata-style, complete 8 rounds for each of the following exercises before moving on to the next:

Alternating DB Snatch (55, 35)
Rest 1 minute
HR Push Ups
Rest 1 minute
Row (Calories)

This order of exercises should be maintained, so heats may be needed to accommodate the number of rowers, with each heat starting after the one before with the DB Snatch, and everyone finishing with the row.  This will be for TOTAL REPS.

Mobilize

BeckyandTina 

QUOTE:"I'm a little mean, but I make up for it by bein' really healthy." - Earnest T. Bass


072517

Tuesday, July 25th, 2017

Strength/Skill:

Weighted Pistols - 3 x 5 reps on each side, AHAP.  If you can't do Pistols, do the 1 legged lunge version we have done recently, balancing with one leg behind you, or letting the top of your back foot help you out.  Still add weight if you're able, but these should be hard, whichever version you choose to do.

Conditioning:

12min AMRAP

7 Handstand Push-ups
7 Thrusters (115, 75)
14 Ab-Mat Situps

Rest 3 Min

4min AMRAP
Burpee over the Bar

Note Total Round and/or Reps for each part.

Mobilize

SarahO (2)

QUOTE: "Don't be afraid to see what you see." - Ronald Reagan


072417

Monday, July 24th, 2017        

Barbell:

Front Squat - 5 x 5, working up to your 5 rep max.

Conditioning:

3 Rounds for time

5 Muscle Ups (sub 15 Pull Ups + 15 Ring Dips
5 Burpees
5 Snatches (135, 95)
5 Burpees

Mobilize

TravisOHLunge

QUOTE: "Start where you are. Use what you have. Do what you can." - Arthur Ashe


072117

Friday, July 21st, 2017

Conditioning:

AMRAP in 7 minutes:

10 Deadlifts (245, 165)
10 Wall Ball Shots (20, 14)
10 Ring Dips

Strength:

False Grip Pull Ups - complete 3-5 sets of 2-10 repetitions on the rings.  If you can't do regular, hanging pull ups, do these as ring rows.  The focus here is practicing the false grip.

Finish:

1000m Row for time.

AlyssaDbellThrusters

QUOTE:"Strength and growth come only through continuous effort and struggle." - Napoleon Hill

 


072017

Thursday, July 20th, 2017

Conditioning:

In teams of two, alternating rounds with each person completing a full round before the next person gets their turn, 

AMRAP in 23 minutes:

Row 200m
10 Box Jumps (24, 20)
10 Kettlebell Swings (55, 35)

It goes without saying, move as fast as humanly possible when it's your turn.

Mobilze

EdgarFrontSquat

QUOTE: "Everything that can be counted does not necessarily count; everything that counts cannot necessarily be counted." - Albert Einstein


071917

Wednesday, July 19th, 2017

 Barbell:

Power Clean - 5 x 1, AHAP

Skill:

Take 10 minutes to try this Hand Stand Box Drill

Conditioning:

2 Rounds, resting 3 minutes between, for total rounds and reps

AMRAP in 5 minutes

7 DB Thrusters (35s, 20s)
7 HR Push Ups
21 Double Unders

Pick up where you left off for the second round.

  AdamWork

QUOTE: "“My advice is very simple: If you want something, work your ass off for it.” - Camille Leblanc-Bazinet, 2014 CrossFit Games Champion