July 8th SRCF Pool Party!
1-4 pm 10 cherry laurel court.
Catered by Babaziki! $10 per person Cash Only. Sign up at the Front desk.
Bring towel, drinks and cups(no glass,please), carpool if possible. Very limited parking.
Monday 7/3/17
1.
Front Squat, 5-5-5-3-3-3
2.
As many reps as possible in 10 minutes of:
5 Thrusters 115/80
10 Pull-Ups
20 Double-Unders
Tuesday 7/4/17
1.
Teams of 2
“Jack”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
As many Rounds & Reps as possible in 20 minutes of:
10 Push Press 115/80
10 American KBS 53/35
10 Box Jumps 24/20
*Split work however you like
Wednesday 7/5/17
1.
5 Rounds
3 Minute Work
3 Minute Rest
*Work = 500/400m row + Max Burpees in time remaining
Thursday 7/6/17
1.
Every :90 for 10 sets, complete:
2 Hang Squat Snatch
2.
EMOM x 14
Even- 2 Rope Climbs
Odd- 3 Back Squats
Friday 7/7/17
1.
5 Sets of:
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk
2.
For Time:
Shoulder-to-Overhead 155/105
10-8-6-4-2
Bar Facing Burpee
20-16-12-8-4
Saturday 7/8/17
1.
Teams of 2
For Time
2 Rounds of:
50 Calorie Row
50 Pull-Ups
then,
2 Rounds of:
50 Wall Ball Shots 20/14
50 Alternating DB Snatch 50/35
then,
2 Rounds of:
50 Burpees
50 Hang Power Cleans 115/80
Sunday 7/9/17
1PM & 3PM
EMOM x 5
10 DB Thrusters 35/20 + 5 Hang Power Snatch 135/95
rest 3 minutes
EMOM x 5
10 Barbell Thrusters 75/55 + 5 Hang Power Snatch 135/95
rest 3 minutes
EMOM x 5
10 Wall Ball Shots 20/14 + 5 Hang Power Snatch 135/95
11AM Comp Class
Build to Front Squat 1RM in 8min
rest exactly 2min
8min AMRAP @ 85%
then,
Teams of 2
For time:
2k Row Buy-In
then,
3 Laps around the building w/plate 45/25lbs
300 DUs (or 400 SUs)
2 Laps around the building w/plate
200 Walking Lunges w/plate
1 Lap around the building w/plate
100 TTB
then,
1k Row Cash-Out
*1 Plate per team