Fitness and Performance

1. Strict press
3×7

2. For time
21-15-9
Bench press 135/85
Box jumps 24/20

Fitness

1. 14 min E2MOM
12-Back Squats W1+2.5-5lb

(Week 1 weight + 2.5-5 lbs added. Do not cherry pick or try to roll back your weight because you got sore last week. It wont be as bad this week. The body adapts.)

2. For Time
3 rounds
400m Run
3-Wall Climbs
15-Pullups

Performance

1. 14 min E2MOM
12-Back Squats W1+2.5-5lb

2. For Time
3 rounds
400m Run
10-Handstand Pushups
15-Pullups

Fitness and Performance

For Time
50-40-30-20-10
Cal Row
Double Under
Abmat Situps

(Singles 75-60-45-30-15)

Still stragglers on paying dues and it’s now a 3rd of the way into the month.

Fitness

For time(20 min cap)
30-Clean and Jerk 135/95
30-Pullups
30-KB Swings

Performance

For time(20 min cap)
30-Clean and Jerk 135/95
30-Pullups
30-Snatches
(RX+15/10 muscle ups)

Girls tank tops are in! Bring your money and pick them up at lunch class or later

Fitness and Performance

For time(12 min cap)
30-20-10
Cal bike
Toes to Rings

(Scaled people will do knee raises on the rig. Rings for RX only)

Rest 2 min after cap

15-10-5
Burpees to 6″ target
Overhead squats 95/65

Fitness and Performance

1. Strict press
5×5

2. For Time(12 min Cap)
175ft sled push sled + 45/25
18/15-Bar Muscle ups
175ft sled push
(MU scale: 36/30-pullups)

Bring in your late dues. Add 5 dollars. Sign up and pay for Hero Month shirt

Fitness and Performance

1. 14 min E2MOM
12-Back Squat 40-50%

2. For Time
400m Run 26/13 kb
400m Run 35/26
400m Run 44/35
400m Run 53/44

(Leave kb in back room. Just run in and switch to heavier and run back out. You can carry the kb any way you want. You can even bring an old backpack for all I care.)

LAST DAY TO PAY DUES AND AVOID LATE FEE

Fitness and Performance

5 rounds(20 min cap)
1-Rope Climb
50-Double Unders
10-db Hang Split Snatch 50/35
10-db Hang Clean and Split Jerk 50/35

(Rx must alternate legs on the split snatch and the jerk) (scale rope climb to beginner rope Climbs. Scale number of dubs or 75-singles. Scale weight on db as needed)

If you are friends with my sister anna Harris or even if you arent wish her a happy birthday today.

Fitness and Performance

200m Run
25-Cal Bike
25-Cal Row
25-Cal Ski
200m Run
20-Cal Bike
20-Cal Row
20-Cal Ski
200m Run
15-Cal Bike
15-Cal Row
15-Cal Ski
200m Run
10-Cal Bike
10-Cal Row
10-Cal Ski
200m Run
5-Cal Bike
5-Cal Row
5-Cal Ski
200m Run
(The calories can be done in any order on the machines. And can be done differently each round. EX: Bike row ski. Then row ski bike on next series.

Bring August dues

Fitness and Performance

21-15-9
Pushups
Situps
Hang power snatch 75/55
Situps
Push press 75/55
Situps