*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

Session A:

1) 15 minute EMOTM:

Minute 1 – 1 Power Clean

Minute 2 – 2 Power Cleans

Minutes 3 – 3 Power Cleans

Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit.

2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean

Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit.

3b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Reference past weeks for loading. Build as heavy as deemed fit.

3c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Slider Reverse Lunges

We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs.

4) AQAP:

50 Hang Power Cleans 115/75

100 Double-unders

35 Hang Power Cleans 115/75

100 Double-unders

20 Hang Power Cleans 115/75

100 Double-unders

Scale as needed.

5) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) Run – 8 sets of: 800m

Rest 90 seconds between sets. Performed each set at the following paces, Easy, Medium, Hard, Time Trial. Perform 2 cycles of this.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE