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Fire it Up Friday – July 12th Edition

Are you ready? It’s Friday baby and it’s time to Fire It Up! My wife likes to tease me that my favorite word is “excited” and that I say it all of the time. She may be correct but it is an accurate description of how I feel each and every day coming into the gym. Friday’s even more so.

Don’t forget that tonight there is no 6:30pm class. We will be kicking off round 2 of the Wanna Throwdown series at CFBIG. It is sure to be a fun one start your weekend on the right foot! No spoilers here, you have to be there at 6:30 if you want to get the news.

All of us coaches were discussing yesterday how much fun this week has been. Y’all have been hitting the WODS with some extra intensity and its been great coaching such full classes. Keep up the hard work it will continue to pay off dividends.

This next week is not going to get easier. Be sure to be hitting your mobility as hard as you are your training. You can watch some great tips from the Supple Leopard himself to prep for next week here.

What’s on Tap

Friday 7/12
Jerk – work up to 80%/2(3)

Complete reps of 20-15-10-5 for time…

Sumo deadlift high pull, 135#/95#
Hand release push ups

Saturday 7/13
Complete 5 rounds of the following AMRAP 5
5 Pull-ups
10 Push-ups
15 Squats
Rest 3 minutes between rounds

Sunday 7/14
Complete 5 rounds for time…
5 Deadlift, 275#/185#
25 AbMat sit-ups
1a. Good mornings – 4×6 (AHAP)
1b. Hanging leg raises – 4xMax

Monday 7/15
Complete every minute on the minute for 20 minutes…
2 clean + 1 jerk @ 75%
Perform 3 rounds for max reps of each round
1:00 Box Jumps, 24″/20″
1:00 Row (Cal)
1:00 Double unders
Rest 1:00

Tuesday 7/16
Bench press – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
1a. Bent over row – 4×6 (AHAP)
1b. Dips – 4×6 (AHAP)

2. 2 x 500m weight carry 45#/25#

Wednesday 7/17
Run 3k
Rest 10 minutes
Complete for time…
75 Double Unders
60 Sit-ups
45 Calories on the air dyne
30 Burpees
15 Pull-ups

Thursday 7/18
Complete every minute on the minute for 15 minutes…
2 snatch @ 72%
2 rounds for time…
200m Overhead walking lunges 45#/25#
150′ hand over hand weight pull

Friday 7/19
Back squat – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
3 rounds, each for time…
500m row
50 Wallball shots, 20#/14#

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