WOD

Today’s Workout

• AMRAP25
  • 1000m Run
  • 200m Farmers Carry
  • 100m Sandbag Carry
  • 10 Renegade Rows w/Push Up
  • 10 Sandbag Over Shoulder

Today’s Workout 

• Every 6:00 x 5
  • 10/7 Calorie Assault Bike
  • 10 Burpees over the DB
  • 20 DB Hang Snatches
  • 2 Rope Climbs
    • CRX: Every 5:00

Today’s Workout

Weightlifting

• 10-8-6-4-3 Deadlifts
  • :20 Hollow + :20 Arch Hold after every set

Metcon

• For Time:
  • 10/7 Ring Muscle Ups
  • 100 Double Unders
  • 1000m Row/Ski
  • 100 Double Unders
  • 10/7 Ring Muscle Ups

Today’s Workout 

Conditioning

• 20:00 Clock
  • 3 Rounds
    • 400m Run
    • 21-15-9 Overhead Squats + Toes to Bar
• RX: 95/65#, 115/80#, 135/95#

Today’s Workout 

• “Lynne”
  • 5 Rounds For Total Reps
    • Max BW Bench Press
    • Max Pull Ups

Today’s Workout 

Weightlifting 

• 5 x 3 Pause Back Squats (:02)

Metcon

• 2:00 on/2:00 off
  • 10/7 Calorie Assault Bike
  • 50’ SB Carry
  • 10 SB Lunges
  • Max SB Over Shoulder w/ remaining time

Today’s Workout 

• For Time
  • Buy In: 50 Toes to Bar
  • 4 Rounds
    • 500m Row/Ski
    • 75 Double Unders
  • Buy Out: 100 Abmat Sit ups

SWEAT Workout 

• :45 Work/:15 Rest x 5 Rounds
  • Calorie Row
  • Calorie Assault Bike
  • 10m Shuttle Run
  • V-Ups
  • Rest

Today’s Workout

Weightlifting

• Push Press – 3 Rep Max
  • 2 drop sets at 90%

Conditioning

• Partner Workout!
  • EMOM10:
    12 Synchro DB Snatches (50/35#) (CRX: 70/50#)
    Max Box Jump Overs in remainder of each minute until 100 BJOs are completed.

Today’s Workout

Weightlifting

• EMOM8: 2 Front Squats (building)

Metcon

• AMRAP8
  • 8 Deadlifts (115/80#)
  • 4 Power Cleans
  • 2 Hang Squat Cleans
  • 100m Run
• rest 3:00
• AMRAP8:
  • 8 Burpees over Bar
  • 4 Deadlifts (165/110#)
  • 2 Power Cleans
  • 1 Hang Squat Clean

SWEAT

• AMRAP10
  • Cal Ski
  • Push Up + Plank Pass
    • ascending rep scheme (2,4,6…)
    • *Every Min, 10 Air squats
• AMRAP10
  • Burpees
  • DB Snatches
    • ascending rep scheme (2,4,6…)
    • Every Min, 10 Air Squats

Today’s Workout

• With a Partner
  • 0:00 – 20:00
    10 Rounds Each, relay style:
    8 Dual DB Box Step Overs
    10 Toes To Bar
    • 2×50, 2×35#
      20″
  • 20:00 – 30:00
    Worker: Max Cal Row/Ski
    Pacer: 200m Run