Friday 7/30/21

Friday 7/30/21

WOD:

“12 Days of Christmas” in July

FOR TIME
100m Run
2 Clean and jerks (155#/105#)
3 Chest-to-bar pull-ups
4 Clapping Pushups
5 Box jumps (30″/24″)
6 Overhead bumper plate sit-ups (25#/15#)
7 Ring dips
8 Medicine ball cleans (20#/14#)
9 Kettlebell swings (53#/35#)
10 V-ups
11 Wall balls (20#/14#)
12 Broad jump burpees
*If you can sing the song, you know how this goes!*

Mission Fit:

14 Minute AMRAP
30 Double unders
10 Slam balls
20 Sit-ups

Thursday 7/29/21

Thursday 7/29/21

WOD:

Heavy Day – Back Squat

5 Sets For Load:
7 Back Squats

Accessory:

3 Rounds of:
10 DB Bulgarian split squats (per leg)
30 Banded good mornings
100m Empty prowler SPRINT
*Rest as needed between rounds*

Mission Fit:

Partner Workout!

FOR TIME
1 Mile run
*Alternating 200m sprints*

Then, 5 rounds of:
*Partner 1*
10 Wall balls
5 Pull-ups

*Partner 2*
Plank hold

 

Wednesday 7/28/21

Wednesday 7/28/21

WOD:

Chipper Wednesday!

FOR TIME
60/42 Calorie echo bike
30 Toes-to-rings
15 Bar muscle-ups
40/28 Calorie echo bike
20 Toes-to-rings
10 Bar muscle-ups
20/14 Calorie echo bike
10 Toes-to-rings
5 Bar muscle-ups

Mission Fit:

3 Rounds for time
20/15 Calorie echo bike
200m Run
100m Farmers carry

Tuesday 7/27/21

Tuesday 7/27/21

Accessory:

Pre-workout:
For Load:
Tempo Strict Press
5 Sets x 3 Reps

WOD: 

5 Rounds for Time
10 Deadlifts (225#/155#)
“X” bar facing burpees
(5,10,15,20,25)

Mission Fit:

FOR TIME
1k Row
50 Medicine ball cleans
30 Burpees