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!

Laura, Paige, Claira and JoJo

(Extended Warmup) EMOM x 9 MINUTES
MIN 1 – 6-8 Front Rack Alt. Lunges*
MIN 2 – :45 Rope Climb Practice
MIN 3 – :45 EZ Bike
*Start Light and end at or slightly past workout weight.

4 ROUNDS FOR TIME
30/25 Cal Bike
20 V-Ups
10 DB Front Rack Alt. Lunges
3 Rope Climbs

PRIMARY WORKOUT GOAL → Let’s fight to maintain an uncomfortable but sustainable pace throughout the workout. This means keeping the bike to 2:30 at most, going unbroken on the lunges, and finishing the Rope Climbs in a 1:00 or less.

Brittany
OPEN GYM 9:00am-11:00am

In Teams of 2, Complete 20 rounds as a team (alt. rounds)
30 Double Unders
1 Full Snatch
*Finish each round around 1:00 Minute
*Lift around 70-80% of 1RM Snatch