WOD

Today’s Workout

• AMRAP25:
  • 500m Row/Ski
    5R/5L Single Arm DB Thruster (50/35#)
    10 Handstand Push Ups
    20 DB Step Ups (24/20″)

Today’s Workout

• Every 10:00 x3
  800m Run
  50 Double Unders
  15 Toes to Bar
  9-6-3 Deadlifts

RX: 225/155, 245/165, 275/185#
CRX: 275/185, 315/225, 335/245#

Today’s Workout

Strength

• TABATA:
  – Strict Pull Ups
  – Alternating DB Curls
  – Arnold Z Press
  – Weighted Sit Ups

Athletes will go Pull ups to Z Press to Weighted Sit Ups. You WILL NOT do all 8 rounds of pull ups, and then 8 rounds of z press…etc.

Conditioning

• For Time:
  50 Box Jump Overs (24/20″)
  400m Run

Today’s Workout 

• 6 Rounds For Time:
  • 7 Burpees over the Bar
  • 8 Front Rack Lunges
  • 9 Front Squats

*Add weight every 2 Rounds

RX: 115/75#, 135/95#, 155/105#

Today’s Workout

Conditioning

• AMRAP24:
  • 15 Calorie Row/Ski
    50m Farmers Carry R AHAP
    50m Farmers Carry L AHAP
    13 Toes to Bar

And 1 Calorie to the Row/Ski every round 

Today’s Workout

• 10 Rounds:
  • :25 Max Calorie Assault Bike
    10-1 Deadlifts (Building)
    *200m Run After Every set

Today’s SWEAT Workout

• AMRAP25
  • 2 Burpees
    1 DB Squat Clean Thruster
    250m Ski
    Rest :20
    *add 2 Burpees and 1 Sq Cl Thruster Every Round

Today’s Workout

• For Time:
  • 42-30-18
    Wallballs (20/14#)
    DB Snatch (50/35#)
    *100 Double Unders after every set

Today’s Workout

In observance of Labor Day, we will have a modified schedule. 7:00am, 8:30am, 10:00am.

“Glen”

• For Time
  • 30 Clean and Jerks (135/95#)
  • 1 Mile Run
  • 10 Rope Climbs
  • 1 Mile Run
  • 100 Burpees

Today’s Workout

Conditioning

• AMRAP30:
  15 Box Jump Overs (24/20″)
  10 DB Push Press (2×50/2×35#)
  5 Devil Press

Every 3:00, and starting with 0:00, Run 400m

Today’s SWEAT Workout

• Every 1:30, for 16 rounds (4 times each) (24 Minutes)
  • Rd 1: 8/6 Calorie Assault Bike + 5 Burpee Box Jump Overs
    Rd 2: 8/6 Calorie + 10 DB Squats
    Rd 3: 8/6 Calorie Assault Bike + Max Effort Wallballs w/ Remaining Time
    Rd 4: Rest

Today’s Workout

PUMP

• 3 Rounds of PUMP:

  6 Reps DB Bench Complex
  “21’s”
  15 Rev. Flyes
  30 Crunches
  20 Hollow Rocks
  :10 Hollow Hold

Conditioning

• 5 Rounds:
  • 40 Double Unders
    10 Toes to Bar
    10 Pistols
    1 Rope Climb
    Rest 1:00