Wednesday

A. Every 2:00 x 4 sets

8 Deadstop deadlifts @ 55-65%

B. 3 Rounds:

400m run

30 Push-ups

20 Wall balls (20,14)

10 Hang Power Cleans (135,95)

Tuesday

A. Every 1:00 x 7 sets:

1 strict press

These should all be at the same weight, it's hard to give top end % for strict press because the line for make/miss is so fine. The goal is for all 7 reps to be challenging with no misses.

B. As Many Rounds as Possible in 15 Minutes:

Bike for Max cals (sub all machines and running for big classes)

Starting at 0:00 and every 3:00 complete:

20 Double unders (or 30 Singles)

10 Toe to bar

5 Dumbbell Box Step Overs (24/20)

Bike for remaining time or the 3 Minutes

Score is total Bike Calories

Monday

A. 5 Sets:

5 Back squats @ 77-82% of your 1rm

3 Back squats @ 82-87% of your 1rm

1 Back squat @ 85%+

1 Back squat @ 87%+

1 Back squat @ 89%+

B. For Time:

15-12-9-6

Cal Row

Shoulder to Overhead (115,75)

immediately into...

6-9-12-15

Pull Up

Front Squat

Score is total time for the entire workout.

Friday

A. 6 Sets of:

Every :90 x 6 sets

3 Snatch Balance

B. Every 3:00 x 4 Rounds (12 minutes total)

5 Hang Power Clean (115,75)

5 Front Squats

5 Shoulder to Overhead

30 Double Unders (or 45 singles)

Max Cal Row in Remaining time of 3:00.

Thursday

A. Superset 2 Sets:

2 Sets:

15 Band Face Pulls

:20 Second Glute Bridge Plank Hold

:30 Sec Dead Hang

Rest 60 seconds between sets

B. For Time:

10/7 Cal bike

10 Hammer curls (35,20)

10 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

15/12 Cal bike

15 Hammer curls

15 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

20/15 Cal bike

20 Hammer curls

20 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

25/20 Cal bike

25 Hammer curls

25 Weighted sit ups ( dumbbell)

20 Farmers hold Walking Lunges

Wednesday

A. Superset 5 Rounds:

Every 2:00 x 5 sets

5 Deficit RDL

4/4 Large Deficit Farmers Hold Lunge

B. For Total time:

4 Rounds:

3 Deadlifts (50% of your 1RM)

6 Toe to bar

40/35 Cal Row

4 Rounds:

3 Deadlifts

6 Toe to bar

Tuesday

A. Strength Super Set:

3 Strict Press

4 Each Arm Gorilla Row

B. 6 Rounds:

:90 Seconds of Work / 1:00 Rest

100m Run

9 Double Dumbbell Thrusters (50,35)

Max Rep box jumps in remaining :90 second window

Score is total Box Jumps

Monday

A. 5 Sets of 5 Backsquats at 70-80%

B. 5 rounds for Time:

10 Pull-ups

5 Clean and Jerk (135,95)

8 Bar facing burpees

4 Power Snatch

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