Saturday (11July20)

Open Gym

8am & 9:30am

Outdoor WOD

11am

Sign up here

https://Cfpbscheduling.as.me/

At Home version- sub: back pack or DB power cleans and 14 bent over rows for pull ups

Friday (10July20)

WOD times: 5am, 6am, 9am, noon, 4:30pm,

5:30pm, 6:30pm

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

EMOM 10

1 push press + 1 power jerk + 1 split jerk (rack)

EMOM 10

3-5 back squats

*start light and work up*

Extra Credit

DB squatting Grace

30 DB squat clean and jerks 35/50

(Use 2 DBs)

At Home WOD

10min AMRAP

10 back pack squat clean & jerks ( or 10ea side single arm DB/ KB)

10 over an object burpees

Thursday (9July20)

Open Gym : 5-7am, 9am-noon 4:30-5:30

Sign up here

-l

https://Cfpbscheduling.as.me/?template=class

For time:

50-40-30-24 -10

Row/bike cals

med ball sit ups

2 rope climbs (after each round)

Wednesday (8July20)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

Every 75 for 8rounds

snatch + 2 hang snatch

*start light and work up*

With a partner-

200×4 (each)

400×3 (each)

800×1 (each)

One partner running at a time

Record total time

Outside extra Credit

3 rounds-

10 (each leg) single leg RDLs

10 (each arm) single arm bent over rows

Tuesday (7July20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

32 minute EMOM:

1st round: 150/200m row of 12/15 cal bike

2nd round: 20 kettlebell swings 35/53

3rd round: 15 box jumps 20/24

4th round: 5 KB hang clean & jerks each side

Outdoor Extra Credit

3-5 rounds

10 DB bent over rows

10 DB reverse flys

10 DB press

At Home WOD

32min EMOM

1st 100m run

2nd 20 frog jumps

3rd 16 step ups

4th 10 push ups

Monday (6July20)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

Every 75s for 10:

squat clean + 1 hang squat clean + 1 front squat

*start light and work up*

For time:

5 muscle ups

20 front rack lunges 95/135

4 muscle ups

16 front rack lunges 95/135

3 muscle ups

12 front rack lunges 95/135

2 muscle ups

8 front rack lunges 95/135

1 muscle up

4 front rack lunges 95/135

Outside extra Credit

1 mile run

At Home WOD

For time:

1mile run

25 box dips

50 lunges

20 box dips

40 lunges

15 box dips

30 lunges

10 box dips

20 lunges

5 box dips

10 lunges

Friday (3July20)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm(powerlifting)

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

EMOM 10

2 Split jerks

*start light and work up with solid technique*

Every 45s for 15 rounds

2 back squats

*start light and work up*

Outdoor Extra Credit

For time:

3 rounds-

400m run

30 alternating DB snatches 35/50

20 tire flip in & outs

At Home WOD

3 rounds-

400m run

30 alternating DB/KB/object snatch

20 burpees

Thursday (2July20)

Open gym Thursday:

Sign up here

https://Cfpbscheduling.as.me/

10mins of skill work

Example: Doubleunders, handstands, pistols, kipping, muscle ups etc.

Open Gym Metcon

For time

40-30-20-10

Cal bike

Cal row

At Home WOD

4 rounds

400m run

40 squats

30 sit ups

20 push ups

10-15 mins recovery/mobility

Wednesday (1July20)

WODtimes: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

Schedule a class here:

https://Cfpbscheduling.as.me/

WOD:

EMOM for 12:

snatch + hang snatch

*start light and work up*

12min AMRAP

2 muscle ups (any style)

4 handstand push ups

8 wallballs 14/20

Outside extra Credit

3 rounds-

10 (each leg) single leg RDLs

10 (each arm) single arm bent over rows

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