Hey guys!  Nothing too major: the gym will close Thursday afternoon.  After the 11:00 class is over (noon) the gym will be closed for the rest of the night.  Enjoy celebrating America’s independence!



36 Alternating DB Snatches 40/25

5 Burpee Box Overs 24/20

26 Alternating DB snatches

10 Burpee Box Overs 24/20

16 Alternating DB Snatches

15 Burpee Box Overs 24/20

6 Alternating DB Snatches

20 Burpee Box Overs 24/20

For Time



Back Squat Max 5


Wednesday: “Bulger” is the workout.  Look it up if you like, we’ll be scaling it for sure, BUT I’ve got a few ideas on how I want to run it, I wanna plan a little more than what I’ve done already before I release what we’re gonna actually do.  So stay tuned!!



Turkish Get-ups and STONES!!!  Work ‘em to your limits and develop your strength!!



Row 4 Minutes

4 Minutes of Jump Rope Work (goal: 100 double unders, if reached, so singles of different varieties until you‘re up on the rower again

Row 3 minutes

3 minutes rope work (goal: 75Double Unders)

Row 2 Minutes

2 minute rope work (goal: 50 Double Unders) For Max Meters “Rx“ = Completed the double under goals and didn‘t quit doing rope work



For Time:

100 Air Squats

5 Muscle-ups

75 Air Squats

10 Muscle-ups

50 Air Squats

15 Muscle-ups

25 Air Squats

20 Muscle-ups