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THE SPORT OF FITNESS

Chaotic Core Thursday, July 2nd

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WARM-UP 1 Mile Run SKILL Sumo DeadLift 5,5,5,5,5 WOD CHAOTIC CORE 5-V-Ups 5-Bicycle crunches (4 count) 5-Hollow Rocks 5-Flutter Kicks (4 count) 5-Med Ball/Slam Ball Russian Twists (each side) 5 Rounds For Time

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Wednesday July 1st

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WARMUP 5 Pull Ups 10 Good Mornings-45/35 15 Jumping Squats 3 Rds NFT STRENGTH Front Squat GO HEAVY! Take 15 mins and work toward 1RM WOD 21,15,9 Push Press-115/65 Hang Clean-115/65

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Tuesday June 30th

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WARM UP Dynamic Stretching STRENGTH Push Press 5×5 50%-60% 3×3 70%-80% WOD Annie 50,40,30,20,10 Double Unders(x2 Singles) Sit-Ups FOR TIME

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Monday June 29th

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WARM-UP 200m run 10 Overhead Squat with PVC 20 Sit-ups 2 Rounds For Time SKILL Turkish Get-up WOD 5 Overhead Plate Lunge-45/35 (each leg) 10 Box Jump Burpees-20/24 5 Hand Stand Push-up 15 Min AMRAP

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July 26th 2015

Warm Up 10 Box jumps 10 Pull ups 10 Straight Legged Situps 3rds NFT Strength Front SquatsGo Heavy find and record your One Rep Max WOD 5 Box jumps 5 Push ups 5 Wall Ball 20/14 EMOM 20 Min

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