Front Squat
7×1 (RPE 6-9)
* Not a Max, you may PR but be honest with your RPE
6RFT: (with a partner)
8 DB Thrusters (50/35)
12 T2B
24 DB Deadlifts (50/35)
*12min Cap
*Partners ALT rounds
**DO NOT DROP DB from above your ANKLES!!!**
7.21.21
5 sets of:
8 BW Bench Press
8 Strict Pull ups
10 Plyo Push ups or deficit Push ups
-Rest as needed between Rds
7.20.21
4 sets: (1 set every 4mins)
700m Row
rest 4mins
4 sets: (1 set every 4 mins)
50 Cal AB
*2 scores slowest times of each
*Cardio is fun!!!!
*Dont make it an AMRAP
*Modify if you need
7.19.21
Don’t forget to sign up for the Riverdogs game! The sign up sheet is at the gym if you would like to go!! We are getting numbers to buy tickets by 7/21!
We will also support O.U.R foundation that helps combat child trafficking! There will be a workout for classes on 7/30, if you would like to support sign up here!
3RFT:
35 Wallballs (20/14)
10 Hang Power Cleans (155/105)
75 DU
*16min Cap
7.16.21
Backsquat
7×1 (RPE 7-9)
*Not a Max, you may be stronger and squat a PR…..but your eyes should not be popping out of your head..yet!
For Time (with a partner)
100 Devil Press (50/35)
50 T2B (Synchro)
75 Devil Press
25 T2B (Synchro)
*Split Devil Press as needed
*15min Cap
*Mofify as needed
