Rest day or make-up day

Workout

For time:

20/15 cal row
50 sit-ups
20/15 cal row
40 sit-ups
20/15 cal row
30 sit-ups
20/15 cal row
20 sit-ups
20/15 cal row
10 sit-ups

Workout

Every minute on the minute for 20 minutes of:

3 thrusters

Workout

“Helen”

3 rounds for time of:

400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

Rest day or make-up day

Workout

For load:

Hang squat clean
5-5-3-3-3-1-1-1-1

Workout

For time:

50 double-unders
12 snatches (135/95 lb)
50 double-unders
9 snatches
50 double-unders
6 snatches
50 double-unders
3 snatches

Workout

As many rounds as possible in 20 minutes of:

25 ft walking lunge
25 ft bear crawl
1 rope climb

Rest day or make-up day

Workout

“Fight Gone Bad”

3 rounds for total reps of:

1:00 wall balls (20/14 lb)
1:00 sumo deadlift high-pulls (75/55 lb)
1:00 box jumps (20 in)
1:00 push press (75/55 lb)
1:00 calorie row
1:00 rest

Workout

As many reps as possible in 7 minutes of:

Clean and jerk (1 x bodyweight)

Workout

For time:

5k run

Rest day or make-up day

Workout

Shoulder press 5-3-3-1-1-1 reps
Push Press 5-3-3-1-1-1 reps
Push Jerk 5-3-3-1-1-1 reps

Attempt to increase on each lift

Workout

5 rounds for time of:

4 snatches (0.5 x bodyweight)
4 overhead squats
4 overhead walking lunges
20 GHD sit-ups

Workout

5 rounds for time of:

200m farmers carry (72/53 lb)
20 box step-ups (20/15 in)

Rest day or make-up day

Workout

For time:

100 L pull-ups
100 single-arm overhead squats (pick load)
100 weighted hip extensions (pick load)

Partition reps any way.

Workout

3 rounds for time of:

400m run
21 hang squat cleans (95/65 lb)
12 ring dips

__________

Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!

Workout

For load:

Deadlift
5-5-3-3-3-1-1-1-1

__________

Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!

Rest day or make-up day

Workout

3 rounds for max reps of:

Max rep pull-ups
Max rep bench press (0.75 x bodyweight)
Max rep squats in 1:00

Rest 5 minutes between rounds

__________

Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!

Workout

As many rounds as possible in 7 minutes of:

5 triple-unders
3 thrusters (185/125 lb)

Workout

For time:

30 GHD sit-ups
30 burpees
1 mile run
25 GHD sit-ups
25 burpees
1 mile run
20 GHD sit-ups
20 burpees

Rest day or make-up day

Workout

For time:

75 clean and jerks (0.5 x bodyweight)

Workout

As many rounds as possible in 20 minutes of:

30 box jumps (24/20 in)
20 calorie bike
10 strict toes-to-bar

Workout

10 rounds for time of:

200m row
7 dumbbell push press (50/35 lb)
1 legless rope climb

Rest day or make-up day

Workout

12-9-6-3 reps for time of:

Back squat (1.5 x bodyweight)
Hang power clean (1.25 x bodyweight)