Snatch + Overhead Squat
7 Sets:
1 Snatch + 1 Overhead Squat
“Kenobi”
15 Minute AMRAP:
400 Meter Run
7 Power Snatches (115/80)
7 Handstand Push-ups
Tomorrow’s Forecast:
Row – Rope Climbs
Recovery of the Week:
Have you stretched this week? Follow along with this video!
“Fire Truck”
7 Minute Ladder:
2 Burpees
2 Shuttle Runs
4 Sit-ups
4 Burpees
4 Shuttle Runs
8 Sit-ups
6 Burpees
6 Shuttle Runs
12 Sit-ups
Etc…..
Rest 5 Minutes
7 Minute Ladder:
Pick up where you left off on the last 7-minute ladder
Tomorrow’s Forecast:
Overhead Squats – Snatch – Run – Handstand Push-ups
Question of the Week:
What is your favorite lift with a barbell?
Box Brief:
Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.
Pause Back Squats
8×2
“Fractured Fran”
5 Rounds:
9 Thrusters (95/65)
9 Pulls-ups
Tomorrow’s Forecast:
Burpees – Shuttle Runs – Sit-ups
Quote of the Week:
“The key is in not spending time, but in investing it.”
Stephen R. Covey.
Box Brief:
Bring A Friend Day is on Friday!
Next Monday is the 4th of July! We’ll be reducing our schedule so everyone can enjoy a BBQ and fireworks with friends and family. Our class schedule for next Monday is as follows: 5:15am, 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.
Romanian Deadlift
5×5
“Vecna”
4 Rounds:
6 Muscle-ups
20 Meter Double KB Front Rack Lunge (53s/36s)
20 Box Jumps (24/20)
Recipe of the Week:
Here is another great meal prep idea. Try out this Italian Turkey Skillet recipe!
Ingredients:
1 package (12 ounces) egg noodles
2 tablespoons canola oil
3/4 cup sliced fresh mushrooms
1 medium onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
2 cups cubed cooked turkey
1 can (14-1/2 ounces) diced tomatoes, drained
1 can (10-3/4 ounces) condensed tomato soup, undiluted
1 tablespoon Italian seasoning
1 tablespoon minced fresh parsley
1/4 teaspoon pepper
1/8 teaspoon salt
1 cup shredded cheddar cheese, optional
Instructions:
Step 1
Cook noodles according to package directions. Meanwhile, in a large skillet, heat oil over medium-high heat. Add mushrooms, onion, celery and green pepper; cook and stir until tender. Stir in turkey, tomatoes, soup and seasonings; heat through.
Step 2
Drain noodles; add to turkey mixture and toss to combine. If desired, sprinkle with cheese and let stand, covered, until cheese is melted.
“Swiffer”
20 Minute Clock – Every 2 Minutes
5 Rounds:
2 Clean and Jerks
5 Rounds:
1 Clean and Jerk
Tomorrow’s Forecast:
Romanian Deadlifts – Muscle-ups – Lunges – Box Jumps
Meme of the Week:
“The Other Guys”
25 Minute AMRAP: teams of 2
600 Meter Run
-then-
3 Rounds:
10 Burpees
20 Sit-ups
30 Dumbbell Snatch (50/35)
Tomorrow’s Forecast:
Clean & Jerks
Recovery of the Week:
Time for our weekly yoga routine! Follow to video below for some much needed recovery!
Bench Press
5×5
“Training Bra”
6 Rounds:
50 Double Unders
15 Hand Release Push-ups
Tomorrow’s Forecast:
Run – Burpees – Sit-ups – DB Snatches
Question of the Week:
What is you favorite movie and why is it Top Gun: Maverick?
Front Squats
5×5
“Battletoads”
18 Minute AMRAP:
6 Front Squats (155/105)
12 Toes to Bar
18 Calorie Row
Tomorrow’s Forecast:
Bench Press – Double Unders – Hand Release Push-ups
Quote of the Week:
“Unless you try to do something beyond what you have already mastered, you will never grow.”
Ralph Waldo Emerson
