8:30am/9:30am Open Gym/4:30pm/5:30pm

4 ROUNDS FOR TIME
35 Sit Ups
30/25 Calorie Bike
5 Bear Complex 135/95 *unbroken

*Power Clean+Front Squat+Push Press+Back Squat+Push Press=1

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm

WORKOUT
5 ROUNDS FOR TIME
200m Run
15 Pull Ups
200m Run
25 Push Ups

FINISHER
3 SETS
10 DB Snatch (L)
100’ Single DB OH Walk (L)
10 DB Snatch ®
100’ Single DB OH Walk (R)
1:00 Plank Hold

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30/5:30pm

STRENGTH
FRONT SQUAT
ON A 20 MIN CLOCK..
BUILD TO A 1 REP MAX

FOR TIME
9-7-5-15-12-9
Deadlift 225/155
Bar Facing Burpees

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/NO 5:30pm

STRENGTH
EMOM x 3 MINS
2 Clean Pulls *Light-Mod
Into
EMOM x 5 MINS
1 Squat Clean *Building to Mod-Hvy
Into
E2MOM x 3 SETS
2 Power Cleans *Hvy

5 ROUNDS FOR TIME
200m Run
10 Clean & Jerks 135/95

7:30am RUN CLUB/8:30am CLASS *Please be on time today!

8:30am CLASS
GAMBLER- 30 mins
1- 100m Farmer Carry
2- Russian KB Swings
3- Calorie Bike
4- Power Clean
5- Push Jerks
6- Devils Press
Doubles 400m Run

5:30am/8:30am/9:30am Open Gym/4:00pm

WORKOUT- MASH
0-6
5 Pull Ups
10 Push Ups
15 Air Squats
8-20
400m Run
16 DB Snatch 50/35
16 Wall Ball 20/14
23-33
6 Power Snatch
4 OH Squat
2 Wall Walk
35-40
Max Bike Calories as a Class

8:30am/9:30am Open Gym/4:30pm/5:30pm

3 SETS
AMRAP x 7 MINUTES
15/12 Calorie Row
15 Sit Ups
10 Box Jumps 30/24
-Rest 1:30 btw sets

FINISHER
5 SETS
20 Empty Barbell Curls
20 ALT Deadbugs *Hold empty barbell over chest

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm

STRENGTH
FRONT SQUATS
5 SETS of 5 REPS @ 75% of your 2 Rep

FOR TIME
21 Burpee Over Bar
12 Hang Squat Cleans 155/105
15 Burpee Over Bar
9 Hang Squat Cleans
12 Burpee Over Bar
6 Hang Squat Cleans
9 Burpee Over Bar
3 Hang Squat Cleans

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm

STRENGTH
PUSH PRESS
1 x 3 Mod
1 x 3 Mod-Hvy
1×3+ Hvy *Keep it a push press

ON A 10:00 CLOCK
100-75-50
Double Unders
30-20-10 Calorie Bike
5-4-3 Shoulder to OH 185/125 *from the floor
-Rest 2:00
AMRAP x 6 MINS
25 Double Unders
12/10 Calorie Bike
3 Shoulder to Overhead 135/95

5:30am/8:30am/3:30pm/4:30pm

STRENGTH/SKILL
4 SETS
10 DB Reverse Lunge mod-hvy
10 DB Romanian Deadlifts *:02 Pause at the floor
30 Mountain Climbers

4 SETS
10 Toes to Bar
5 Deadlifts 315/205
10 Toes to Bar
200m Run
-Rest 1:30 btw sets