Friday

A. For Time:

10 Power Snatch (135,95)

20 Box Jump Overs (24,20)

10 Power Cleans

40/35 Cal Row

10 Power Cleans

20 Box Jump Overs

10 Power Snatches

Thursday

A. 3 Sets:

8 Hanging Leg Raises

10 Weighted Sit Ups (your choice)

Rest 1:00 between Sets

B. 3 Rounds for Time:

20/15 Echo

15 Kettlebell Swings (53,35)

30 Body weight Lunges

500/400 Row

12 Strict Pull UPS

30 Dumbbell Bench Press (50,35)

Wednesday

A. 5 Rounds of 5 Deficit RDL’S

B. As Many Rounds as possible in 12:

300 Meter Run

6 Burpee Pull Ups

9 Over head Squats (135,95)

Tuesday

A. Strict Press 4 Sets of 5 @ 50% of One Rep Max

B. EMOM 15 (3 Rounds)

Min 1: 40 DUs (60 SUs)

Min 2: 20 Pushups

Min 3: 6 Each Leg Single DB Box Step Ups

Min 4: AMRAP Alt DB Hang Snatch

Min 5: Rest

score is alt DB Hang Snatch

Monday

A. Backsquats 5 sets of 3 @80% of 1 Rep Max

B. Buy In: 50/40 Echo

Into:

5 Rounds

12 Wallballs (20,14)

9 Hang Power Cleans (135,95)

6 Toes To Bar

Friday

A. 3 Sets

5 Tempo RDL (5 seconds down, 5 seconds up)

B. 3 Sets

9-6-3

Clean and Jerk (95/65)

Burpee Box Jump Over (24/20)

-Rest 3 minutes between sets-

Thursday

A. 3-4 Sets (Zone 2 Pace)

5 Min Row

5 Min Bike

5 Min Run

B. Mobility/Lifting

Wednesday

A. 5 Sets

AMRAP 3 Minutes

100ft Farmers Carry (2x70/50)

10 Power Cleans (135,95)

Max Calorie Machine of Choice

-Rest 1 minute b/t sets-

Tuesday

A. Core Work:

3 Sets (Not for time)

15 GHD Sit Up

1:00 Forearm Plank

20 Russian Twist

B. 5 Rounds

50 Double Unders

15 GHD Sit Ups (OR 30 Abmat Sit Up)

25ft Handstand Walk

CLOSED FOR LABOR DAY!

Friday

A. Every Minute on the Minute for 10:

1 Box Front Squat starting at 75%

Box set just below parallel. Pause in bottom.

B. For Time:

9-15-21

Thrusters (95/65)

*3 Rope Climbs (15ft) (OR 9/6 Strict Pull Ups) after each set.

-into-

100ft Overhead Walking Lunge (95/65)

Wednesday

A. 5 Sets:

3 Dumbbell Bulgarian Split Squat (each leg)

*Use the 5 sets to work up to a 3RM on each leg

B. 50/40 Cal Echo Bike

200ft Farmer Carry (50,35)

50 Handstand Push Up

200ft Farmers Carry

50/40 Cal Echo Bike

Tuesday

A. Every Minute on the Minute for Ten:

1 Snatch starting at 65% and adding weight each Round building to a heavy single

B. For Time:

15 Wall Walk

10 Single Dumbbell Shoulder to Overhead (50,35)

30 Crossover Single Under

30 Toes to Bar

30 Crossover Single Under

10 Single Dumbbell Shoulder to Overhead (50,35)

30 Crossover Single Under

30 Toes to Bar

30 Crossover Single Under

10 Single Dumbbell Shoulder to Overhead (50,35)

Monday

A. Every Minute on The Minute for 10: One Hang Power Clean starting at 65% and adding each Round building to a heavy single

B.

For Time:

35/28 Calorie Ski (or Row) *sub running for bigger classes

28 Chest to Bar Pull Up

24 Burpee Box Jump Overs (24/20)

10 Minute Cap

Then:

35/28 Calorie Echo

14 Bar Muscle Up

24 Burpee Box Jump Overs (24/20)

10 Minute Cap

Friday

A. For Time:

50 Hang Power Snatches (75,55)

50 Push Press

50 Sumo Deadlift High Pulls

50 Strict Press

Thursday

Partner Wod

A. 12 Mins Mobility

B. For Time:

50/40 Cal Echo

50 Hand stand Push Ups

50 Toes to Bar

50 Overhead Squats

*15 at 95,65

*15 at 135,95

*10 at 155,105

*10 at 185,115

Wednesday

A. Every minute on the minute for 7 Rounds

4 Deadlift@80-85%

B. 6 Rounds for Time:

200 Meter Run

12 Box Jump Overs (30,24)

Tuesday

A. 5 sets of 5 Bench Press @increasing loads

B. 40-30-20

Front Squats (135,95)

80-60-40

Double Unders

Monday

A. 4 Sets of 3 Tempo (42x1) Back Squat @65%

B. 5 Rounds of As Many Rounds as Possible in 3:00:

500/400 (Row/Ski) then Max Kettlebell Swings (70,53)

1:00 Rest Between Rounds

Echo Bike and Running allowed for Rx

Friday

A. 12 Minutes Mobility

B. Stations:

3 Rounds. 1:30 each Station. Max reps.

Dumbbell Bench Press (50,35)

Back Squat (115,75)

Overhead Plate Carry (45,35)

Ring Dips