Rob
PART 1. 3×10: Overhead Squat*
*Use the same Light-Mod Weight for All Sets.
This is a Deload Week.

PART 2. TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-

Vuk and Jamar
Part 1. SKILL WORK:EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups

Part 2. AMRAP x 10 MINUTES
15/12 Cal Bike
Gymnastics Pulling*
*Options…
2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups

Dimmi
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)
200m Run
9 Deadlifts (275/185)

PART 2. AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats

OPEN GYM 9:00am-11:00am 

Henry

PART 1. EVERY 1:30 x 5 SETS*
1 Hang Clean**+ 1 Clean**+ 1 Shoulder to Overhead
*Start Light-Moderate and end Moderate-Heavy.
**Option for Power or Squat.

IN TEAMS OF 2.- AMRAP x 20 MINUTES
15/12 Cal Row
10 Toes to Bar
*P1 works while P2 completes Max Power Clean to Overhead (Athlete Choice). Once a full round is complete, partners switch.
Barbell Options…
155/105
185/135
205/145

PRIMARY WORKOUT GOAL → Athletes should stay as consistent as possible on the Rowing and TTB in order to really focus on the barbell in the workout. We do not want the first two movements to detract from the Clean to OHs, as this is a heavy workout.

PART 1. 3×4 Overhead Squat*
*Use the same Heavy Weight for All Sets

PART 2. FOR TIME: 120 DB Front Squats (50/35)*
*Every break, complete 12 Burpees. If DBs come below the shoulders or off the shoulders, Burpees must be completed.

PRIMARY WORKOUT GOAL → The goal today is to knock out a high volume of reps in a relatively short amount of time. We want the dumbbells to be something you can fight through a bigger set of Front Squats on and then get back to after a quick Burpee break.

Nick

AMRAP in 10:00 Minutes
10- Double DB Box Step Overs (50lbs/35lbs)
4- 50.ft Shuttle Runs
*Intended Stimulus: 5+Rounds
*Aim for DB Step overs, 1:30 or less
*Shuttle Runs, :45 or less

FINISHER- 4 Sets
:20 V-ups
:10 REST
:20 Flutter Kicks
:10 REST

Mark and Adam

(Extended Warmup) EMOM x 6 MINUTES
Strict Gymnastics Pressing Option
Pressing Options…
1-3 Strict Deficit Handstand Push-Ups
2-4 Strict Handstand Push-Ups
3-5 Pike Push-Ups
3-5 Strict Seated DB Press

10 ROUNDS FOR TIME
3 Power Snatches (155/105)
5 Handstand Push-Ups
7 Pull-Ups

PRIMARY WORKOUT GOAL → Unbroken or quick sets with planned breaks will keep us moving in today’s workout. We have a mod-heavy barbell today, find a weight that allows for quick singles but is still challenging.

Cindy, Tim and Seth

Part 1. 3×4 Bench Press*
*Use the same Heavy Weight for All Sets

Part 2. AMRAP x 10 MINUTES*
5-10-15 and so on…
Wall Balls (20/14)
*Complete 35 Double Unders After Every Set*

PRIMARY WORKOUT GOAL → Use the ENTIRE 22:00 to build to your heavy 4’s, and use a spotter! During the workout the goal should be to keep the WB unbroken through the round of 20 or for the entire workout!