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

Thursday

Partner Wod

A. You Go I Go:

12 Rounds (6 per partner)

12 Hang Snatches (50,35)

10 Box Jumps (32,24)

12 Dumbbell Reverse Lunge (Front Rack Position)

While one Partner Completes their Round other partner does max cals on any machine. Score is total Cals on machine.

Wednesday

A. Every Minute on The Minute for 6 Minutes:

3 Deadlifts @ 75-80%

B. Grace:

30 Clean and Jerks For Time (135,95)

Tuesday

A. 4 Sets of 8 Back Squat @65-75%

B. Buy In: 50/40 Cal Row or Ski

Then:

10 Rounds:

10 Wall balls (20,14)

10 Burpee Pull Ups

Monday

A. 3 sets of 10 Bench Press @

Increasing load starting @60%

B. As Many Rounds as Possible in 15 Minutes:

With a single Dumbbell (50,35):

7 Dumbbell Push Ups

7 Renegade Rows

7 Upright Rows

7 Strict Press

14 Sit Ups

Start with Right arm. Switch arms each round

Rows and Press From kneeling position.

Friday

A. 5 sets of 4 Overhead Squats @65-70%

B.  40-30-20-10

Kettlebell Swings (53,35)

Box Jump Overs

Kipping Pull Ups

Thursday

Partner Wod

A. As Many Rounds as Possible in 20 Minutes:

100 Meter Kettlebell Farmers Carry (35,53)

200 Meter Run

30 Kettlebell Goblet Squats

Split everything except the Run

Wednesday

A.  10 Minutes of Mobility

B. 20 Minutes to Find a 1 Rep Snatch

With Remaining Time work on a weakness of your choice or accessory work