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Begin with: Continue our hamstring mobility theme. Add some ankle mobility.

A. Practice Handstand Push-ups: strict, strict deficit, kip. Accumulate 5 – 10 min in Handstand Wall Runs.

Coaching Notes: you should be able to hold handstand on the wall for 60 seconds before doing the above, as well as perform 15 full ROM perfect push-ups. Then you can practice partial ROM HSPUs, and work on the wall runs.

B. Run or Row. Cover as much distance as possible in 20 minutes.

Coaching Notes: You can also do Partner version of this workout, but go for 25 minutes instead. One person works at a time. Shoot to cover 3 to 5 km. If you are traveling this week – go for a run. If you are in the gym today – preferred option is to row.

A1. Sumo Deadlift 5×1
A2. Weighted Strict Pull ups 5×4

B. 2 rounds for time of:
10 Clean & Jerks, 115/73 lbs
Farmer carry, two bumper plates, 45s/25s, 100 m

A. Practice Kipping Pull-Ups and Double-Unders

B. amrap in 16 mins of:
4 Front Squats, 155/93 lbs
8 Two Hand Dumbbell Ground To Overheads, 40/25 lbs
12 Pull-ups
16 Wall Balls
32 Double Unders
Rest 1 min

Independence Day weekend schedule: On Friday there will be just one class for the day at 10am. On Saturday there will be one class at 10am as well. Back to regular schedule on Sunday: class at 10am and a make-up class at 11am.

A1. Shoulder Press 3-3-3-3-3
A2. SA DB bent over row @3111 8-10 reps

B. amrap in 8 mins of:
5 Thrusters, 135/85 lbs
10 Broad Jumps, 4 ft
10 Burpees
Rest 30 secs

A1. Sumo Deadlift 9×1
A2. Weighted Strict Pull ups 9×4

B. amrap in 7 mins of:
Overhead Walking Lunge, 45/25 lbs, 30 ft
15 Russian Kettlebell Swings, 24/16 kg
15 Push-ups

Hooverball. Too much fun?

Don’t forget – Hooverball and BBQ this Saturday at 10am! And if you don’t think it’s a workout – you haven’t played Hooverball before… Though you are right in the way – it’s a game! A fun one!

A. Snatch Pull to the Knee + Pause Snatch (pause at the knee)

B. amrap in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs

Reminder: Hooverball and BBQ this Saturday at 10am!

A. Clean & Jerk, build up to a challenging single

B. for time:
Run, 800 m
30 Clean & Jerks, pick load
Run, 800 m

Reminder: Hooverball and BBQ this Saturday at 10am! Bring something to throw on the grill or snack on!

A. Back Squat 5-5-5-5-5

B. 4 rounds for time of:
Run, 400 m
50 Air Squats

A. Push Press 3-3-3-3-3

B. amrap in 6 mins of:
Dumbbell Push Presses 2, 4, 6, 8, 10…
Double Unders 10, 20, 30, 40, 50…

A1. Sumo Deadlift 7×1
A2. Weighted Strict Pull-ups 7×4

B. amrap in 7 mins of:
10 Deadlifts, 205/125 lbs
15 Box Jumps
10 Bar Facing Burpees

1 2 3 4 220

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