WOD

Press Day
6 sets
(1 set every 2 minutes)
5 Strict press climbing each set

AMRAP 12
4 Wall Walks
10 Box Jumps 24/20
12/10 Calorie Row

Bring a Friend Day!!!!

6 Sets
(1 new set every 5 minutes)

21/15 Cal Echo Bike
15 T2B
9 Deadlifts 255/175

*3 min cap per set
**Can use 25/20 Bike Erg

Introduction Workout

6 Sets
(1 new set every 5 minutes)

21/15 Calorie Bike Erg
15 Sit Ups
10 Burpees

Longer Metcon

AMRAP 28
400m run
25 Wall Ball (20/14)
15 Burpees
10 Ring Rows

Power Snatch Ladder

8 sets
(1 new set every 3 minutes)

Set 1 8 PS 95/65
Set 2 8 PS 115/85
Set 3 6 PS 135/95
Set 4 6 PS 155/105
Set 5 4 PS 175/115
Set 6 4 PS 185/125
Set 7 2 PS 195/135
Set 8 2 PS 205/145

*Prior to each snatch set complete:
35 Double Unders and 10 Russian Medball twists 20/14

Front Squat
6 sets one new set every 2 minutes
3 front squats with a 3 sec pause atthe bottom climbing to a heavy for the day

For Time

800m run buy in into
10 Front Squats (115/80)
30 Pull Ups
20 Front Squats
20 C2B Pull Ups
30 Front Squats
10 Bar Muscle Ups

Partner Workout!

10 Rounds (Each) “You Go, I Go!”

10/8 Calorie Row
10 Burpees Over Rower
10 Kb Swings 53/35

*One partner completes one full round, the other partner rests
**30 min cap

Introduction Workout

Partner Workout!

10 Rounds (Each) “You Go, I Go!”

10/8 Bike Erg
5 Burpees
5 Ball Slams

*One partner completes one full round, the other partner rests
**All movements and reps are modifiable to fit your needs

AMRAP 30
2k Bike Erg
400m Run
20 Medball Cleans 20/14

3 Sets

75ft Handstand Walk
15 Bar Facing Burpees
5 Power Cleans 205/155
5/4 Muscle Ups
15 Bar Facing Burpees
5 Power Clean 205/155

*Start a new set every 10 mins
(Goal is have at least 3 minutes rest)

Oly
1 snatch with 2 sec pause at knee + 1 snatch (squat for both)
1 set every 2 minutes x 7, building in weight

AMRAP 12
12 Power Snatch 95/65
12 Box Jump Overs 24/20
12 T2B

Metcon

10 Rounds for Time

150 Meter Run

3 Sandbag Over Shoulder

3 Wall Walks