Friday, July 4th

Main – WOD

(No Measure)

EMOM x 12:
2 Shoulder Press @ 60% 1RM (From the rack)

Rx+ =
50% 1RM + 25% BR

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Metcon (AMRAP – Reps)

Tabata:
Power Snatch
Row for calories
Push-ups
Air Squats
Rx =
40% 1RM Hang Power Snatch (or empty barbell)

*Score is the total reps accumulated

Cash Out

Strict supine ring rows:
3 x max reps

Rx+ =
Feet on box/bench

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!