Thursday July 7th, 2016

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(Sometimes we need a push to go a little harder or do more reps without stopping.   Our minds want to stop before our body actually needs to.  When you have a workout partner or a great coach by your side, you can always do more than you believe.  What will you accomplish today?)

Register for Classes on Mindbody and Post Scores to Whiteboard

Strength Session:

Deadlift

3 x 80, 65, 90% of your 1RM

**In between your sets of 3, complete:

1 minute wall sit

(focus on keeping your back completely flat against the wall.. this is the position of your dip for push press)

5 Dip and Drives with an empty bar (imagine the beginning of a push press without taking bar overhead, focus on a core to extremity movement pattern.. hips open first, then the arms move)

5 Push Press with an empty bar (finish the movement and focus on the same things as the previous step)

 

 

 

Level 2 WOD:

21-15-9
Push Press (135,95)
Kettlebell Swings (70,53)
Front Rack Lunges (135,95)(L+R=2)… do these as walking lunges if there is room
Row for Calories

**16 minute cutoff

 

Level 1 WOD:

21-15-9
Push Press (75,55)
Kettlebell Swings (35,20)
Front Rack Lunges (75,55)(L+R=2)… do these as walking lunges if there is room
Row for Calories

 

SUMMER BOOTCAMP:

5 minute AMRAP
25 Squats
10 Burpees
Rest 2 minutes

5 minute AMRAP
20 Walking Lunges (L+R=2)
25 Mountain Climbers (L+R=1)
Rest 2 minutes

5 minute AMRAP
7 Push-ups
10 V-ups
Run 100m

Level 2 MODS:

MOD 1: (115,75), KB (53,35)

 

Level 1 MODS:

MOD 1:  (45,35), KB (20,18)