WOD

Today’s Workout

Strongman Friday

• 3 Rounds
  • 8 DB Bench AHAP
  • Max reps at lighter weight
  • Max reps at lighter weight
  • Max reps at lighter weight
  • 1 Round of “21’s”
• 3 Rounds
  • 10 KB Shoulder Shrugs
  • 50m Farmers Carry
  • 10 KB Shoulder Shrugs
  • 100m Sprint

Today’s Workout

Conditioning

• AMRAP30
  • 25 Burpees
    1k Row
    25 Burpees
    2k Bike
    25 Burpess
    1k Run

Today’s SWEAT Class

• 4 Rounds for time:
  • 400m Medball Run
    25 Medball Sit Ups
    15R/15L Side Plank Reach Throughs
    10 Glute Bridge Leg Extensions

Today’s Workout

Strength

• EMOM8: 2 Front Squats (Building)

Conditioning

• For time:
  5-4-3-2-1 Rope Climbs
  100’ Sandbag Carry
  5 Wall Walks (CRX- 50’ HS Walk)

Today’s Workout

Strongman

• 40:00 Clock

  5-7 Rounds for Heaviest TOTAL Weight of the following 3 Movements:
  – 50′ Unbroken Yoke Carry
  – 100m Unbroken Sandbag Carry
  – 100m Unbroken Farmers Carry

Today’s Workout

Conditioning

• AMRAP21:
  20 Wallballs
  20 Alternating DB Hang Snatches

  *Every 3:00, starting at 0:00, perform 7 Burpee Box Jump Overs

Today’s Workout

Strength

• 5 Rounds for QUALITY:
  2R/2L Turkish Get Ups
  10 Plank Pass + Row
  :30 Plank
  10-8-6-4-2 Weighted Dips

Conditioning

• Alternating TABATA (16 Rounds total):
  Odd Rounds: Ski for Calories
  Even Rounds: Jumping Lunges

Today’s SWEAT Workout

• 5 Rounds:
  :30 Seated Press
  :30 Floor Press
  :30 Leg Lifts
  :30 Curtsy Squats
  :30 Pulse Squats
  :30 Rest

  5 Rounds:
  :30 Banded Side Steps
  :30 Banded Pull Aparts
  :30 Banded Glute Bridge March
  :30 Glute Bridge Hold
  :30 Hollow Hold
  :30 Rest

Today’s Workout

Conditioning

• For Time

  Buy In = 1 Mile Run/2k Row

  3 Rounds:
  21 Toes to Bar
  15 Handstand Push Ups
  9 Strict Pull Ups

  Buy Out = 1 Mile Run/2k Row

Today’s Workout

Conditioning

• 3:00 on/ 3:00 off x 5 Rounds
  • 10/7 Calorie Assault Bike
    10 Deadlifts
    10 Burpees Over the Bar
    Max Reps Squat Cleans in remaining time

Today’s SWEAT Workout

• 30:00 Running Clock

  3 Rounds:
  5:00 Max Calorie Bike

  AMRAP5:
  5R/5L Single Arm DB Thruster
  5 Burpees over DB
  10 Plank Passes

Today’s Workout

Conditioning

• 21-18-15
  • Calorie Row/Ski
  • Pull Ups

Rest 2:00

• 15-12-9
  • Calorie Row/Ski
  • Chest to Bar Pull Ups

Rest 2:00

• 10 Rope Climbs For Time

Today’s Workout

Conditioning

• 30:00 Clock

  3 Rounds:
  800m Run
  30 Burpees
  9-6-3 Power Snatches (Building)

  In any remaining time, find a heavy Power Snatch for the day