WOD

Today’s Workout

• 2:00 on/2:00 off x6
  • 20/15 Calorie Assault Bike
    Odd Rounds: Max Sandbag Hold
    Even Rounds: Max Sandbag Over Shoulder

Today’s SWEAT Workout

• 10 Rounds:
  • 400m Run
    30 Double Unders
    20 Jumping Lunges

Today’s Workout

Weightlifting

• Power Clean + Hang Clean + Front Squat Every :90 x7

METCON

• For Time:
  30 Calorie Row/Ski
  15 Hang Power Cleans (155/105#)
  15 Burpees Over Bar
  20 Calorie Row/Ski
  10 Hang Power Cleans
  10 Burpees Over Bar
  10 Calorie Row/Ski
  5 Hang Power Cleans
  5 Burpees Over Bar

Today’s workout is in honor of the American men and women killed during the attacks on the Kabul airport.

Today’s Workout 

• “Josh”
  • 21 Overhead Squats (95/65#)
  • 42 Pull Ups
  • 15 Overhead Squats
  • 30 Pull Ups
  • 9 Overhead Squats
  • 18 Pull Ups

Today’s Workout 

• 10 Rounds For Time
  • 10/7 Calorie Assault Bike
  • 2 Clean and Jerks (185/125#)
  • 2 Rope Climbs
• Rest 1:00

Today’s Workout

Conditioning

• For Time:
  • 1k Run
    200m Overhead Carry (50/35#)
    30 Toes To Bar
    40 DB Alt Hang Snatches (50/35#)
    50 Burpees
    40 DB Alt Hang Snatches
    30 Toes To Bar
    200m Overhead Carry
    1k Run

Today’s SWEAT Workout

• Every 6:00 x 4 Rounds:
  20/15 Cal Assault Bike
  500m Run
• 3 Rounds:
  :15R Side Plank
  :15 Plank
  :15L Side Plank
  :15 Plank

Today’s Workout

Benchmark

• “Lynne”
  • 5 Rounds for Max Reps
    • Bodyweight Bench Press
    • Pull Ups

After Party

• 150 Abmat Sit ups

Today’s Workout

Strength

• Back Squat
  • Every 1:30 x8 Rounds, 3 Squats Building

Conditioning

• 5 Sets:
  • 25 Unbroken Wall Balls
    RX: 20/14#
    CRX: 30/20#

Scale/Rest as needed between sets to maintain unbroken sets.

Today’s Workout

Weightlifting

• Split Jerk 5-5-3-3-3-1-1-1-1

Conditioning

• AMRAP8 – 2/2, 4/4, 6/6, etc…
  • Power Cleans (95/65#)
    Burpees Over Bar

Today’s SWEAT Workout

• Tabata:
  Assault Bike
  Pushups
  Jumping Lunges
  Ring Rows
  Situps

20sec work, 10sec rest x 8 rounds of each movement. Complete all 8 rounds of one station before moving to next. 1 minute rest following each movement. 

Today’s Workout

Conditioning

• 4 Rounds:
  • 500m Run
    25/20 Pushups
    50′ Walking Filly Lunge (2/50#, 2×35#)

After Party

• 2 Rounds:
  • 20 DB Leg Lifts
    20 DB Plank Pass
    20sec Hollow Hold