🔷 We hope everyone had a great 4th of July weekend and you’re ready to get back in the gym and put in some work.  Now that the holiday weekend is over, let’s buckle down on your fitness.

Brittany rolling through some jump rope

Programming

-Monday-

CrossFit: Bench Press then Box Jump Over, Single-Arm DB Hang Clean & Jerk, and 200m Runs

At-Home: Box Jump Over, Single-Arm DB Hang Clean & Jerk, and 200m Runs

Bodyweight: Jumping Squat, V-Up, and 200m Runs

Notes: Starting the week with a Bench Day!  Then a quick moving triplet that hits the whole body.

 

-Tuesday-

CrossFit: Overhead (or Front) Squat strength then Strict Pull Ups, Push Ups, and Air Squats

At-Home: Strict Pull Ups, Push Ups, and Air Squats

Bodyweight: Situp, Push Up, Air Squat

Notes: Taking time to practice or improve strength on the OHS or Front Squat (if unable to get into position for the OHS).  Then it’s a 1/2 Strict Cindy. 

 

-Wednesday- 

CrossFit: Power Clean work then Hang Power Clean and Lateral Burpee over the Bar

At-Home: Dumbbell Hang Power Clean and Lateral Burpee over DB

Bodyweight: Jumping Lunge, Burpee, Russian Twist

Notes: Triples and Singles for heavy Power Clean work then Interval work on the HPC and Lateral Burpees.  It’s going to be a burner!

 

-Thursday- 

CrossFit: Pull Ups and Strict Ring Dips then Runs, Situps, Lunges, Alt V-Ups, and Wall Balls

At-Home: Runs, Situps, Lunges, Alt V-Ups, and DB Thruster

Bodyweight: Runs, Situps, Lunges, Alt V-Ups, and Air Squats

Notes: Quick Gymnastic EMOM as part of the warmup then a longer fun Chipper getting us in the 15-20 minute range.  Easier movements but lots of sweat.

 

-Friday-

CrossFit: Deadlift strength/skill then Deadlifts, Power Snatches, and Double Under

At-Home: Double Dumbbell Deadlift, Double DB Snatch, and Double Under

Bodyweight: Glute Bridge, Push Up, Lateral Hops

Notes: Continuing to build back up on deadlift strength then hitting an AMRAP triplet with a light barbell and a jump rope.

 

-Saturday- 

CrossFit: Squat Clean, Toes-to-Bar, Thruster, and Pull Up

At-Home: Double Dumbbell Squat Clean, T2B (or V-Up), Double Dumbbell Thruster, Pull Up (or DB Row)

Bodyweight: Jumping Squat, V-Up, Jumping Lunge, Situp

Notes:  We’ve got a two-parter with a partner.  Hitting 2 separate AMRAPs with a rest in-between.  You’ll split reps as needed with your partner so one is working and one is resting at all times.