Shawn

For Time:
1500m Row
100 Double Unders
35 Calorie Bike
100 Double Unders
1500m Row
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Additional Comp Training
MIDLINE WORK

Not for Time: 21-18-15-12-9
Weighted AbMat Sit-Ups
*After each set, :15s L-Sit after each round.
For weight selection, choose a loading that allows for all sets to be completed unbroken. The L-Sits can be modified by bending the knees, or bringing the feet closer to the body.

Mike a.k.a “Boogie”

Part 1. 15:00 Minutes: Build to a Heavy Single, Squat Snatch

Part 2. AMRAP 9:00 Minutes
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)
…Up by (1) rep until finish
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Additional Comp Training
Strict Handstand Pushups– On the Minute for 12:00 Minutes (3 Rounds):
Minute 1 – 35% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set
Minute 4 – Rest
Repeat this cycle two more times through, for a total of 3 rounds.

Fernando

Back Squats; Each set to be completed “On the 3:00 Minutes”
Set #1 – 6 Back Squats @ 69% of 1RM Back Squat
Set #2 – 4 Back Squats @ 74% of 1RM Back Squat
Set #3 – 2 Back Squats @ 79% of 1RM Back Squat
Set #4 – 6 Back Squats @ 74% of 1RM Back Squat
Set #5 – 4 Back Squats @ 79% of 1RM Back Squat
Set #6 – 2 Back Squats @ 84% of 1RM Back Squat
Set #7 – 6 Back Squats @ 79% of 1RM Back Squat
Set #8 – 4 Back Squats @ 84% of 1RM Back Squat
Set #9 – 2 Back Squats @ 89% of 1RM Back Squat

Additional Comp Training
Part #1: 3 Sets, Not for Time:
10 Deadlifts
15 Dips off the box
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.

Part #2: 3 “Giant” Sets:
Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.

On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)

Handsome Rob, Marsha and Sannnnnnndy!

“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00 between rounds 

Sam

AMRAP in 25:00 Minutes, In Teams of 2 complete the following: 
30- Squat Cleans #225/#155
60- DB Box Step ups #75/#55
90- Calories SkiERG 
*Split up the reps as needed
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Alyssa

1 Round for Time:
1000m Row
30 Deadlifts #225/#155
50 Barbell-Facing Burpees
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Today is bring a Friend Day- All Classes are free to try for new Athletes

Alex

 In Teams of 3-4
4 Rounds, Resting 2:00 Minutes after each round
AMRAP in 5:00 Minutes
60 Calories Bike/SkiERG
60 Pushups
60 Air Squats
60 Dumbbell Cleans #50/#35
*One Athlete working at a time
*Partition as needed