8:30am Partner WOD ONLY

“THE NEW YORK MINUTE”

150 Wall Balls 20/14

30 Muscle Ups

30 Clean & Jerk 155/105

* Switch Partner Every Min until all reps are completed

5:30am, 8:30am, 9:30am Open Gym & 4pm

STRENGTH

Front Squats

Every 2 Minutes for 10 mins

6 @60%

6 @65%

6 @70%

WORKOUT

Complete For Time:

500/400m Row

30/20 cal Assault Bike

400/300m Row

25/18 cal Assault Bike

300/200m Row

20/15 cal Assault Bike

200/140m Row

15/10 cal Assault Bike

100/70m Row

10/7 cal Assault Bike

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm & 6pm

STRENGTH

Split Jerk

Every 90s for 5 Sets:

2 Split Jerks  

WORKOUT

AMRAP X 4 Minutes Of:

Buy-In: 100m Run

then

7 Power Cleans 135/95

14 Lateral Burpees Over The Bar

-Rest 4 Minutes-

AMRAP x 4 Minutes Of:

Buy-in: 200m Run

then

5 Squat Cleans 155/105

10 Burpee Box Jumps 24/20″

-Rest 4 Minutes-

AMRAP x  4 Minutes Of:

Buy-In: 300m Run

then

3 Cleans 185/125

6 Burpee Pull-ups 

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (gymnastics) & 6pm

STRENGTH

Every 2 Minutes for 5 Sets:

5 Deadlifts (2 @75%, 3 @80%)

8 Dumbbell Bench Press (Mod-Hvy)

WORKOUT

AMRAP X  20 Minutes:

5 WT. Dumbbell Box Step Over 50/35 20″

10 Handstand Push-ups

100m Farmer Carry *same DB 

5 Man-Makers *same DB

10 Ring Dips

5:30am, 8:30am, 9:30am Open Gym, 4pm, 5pm (OLY) & 6pm

STRENGTH

Back Squat

1×20 @ 55% +35-40lbs

(*Using last weeks working load +5-10#)

*This is to be performed UNBROKEN! A.K.A Breathing Squats. Take your time, one rep at a time.

WORKOUT

AMRAP in 8 Minutes Of:

3 Thrusters 95/65

3 Toes-To-Bar

6 Thrusters

6 Toes-To-Bar

9 Thrusters

9 Toes-To-Bar

12 Thrusters

12 Toes-To-Bar

15,18, 21…

Extra Credit…

5:30am, 8:30am, 9:30am Open Gym, 4pm & 5pm

Every 2 Minutes for 5 Sets: (60-75%)

Snatch Complex

1 Snatch 2″ Below Knee

1 Snatch Mid-Thigh

1 Overhead Squat

WORKOUT

For Time:

5 Rope Climbs

30 Double Unders

20 Alt. Dumbbell Snatches 50/35 

4 Rope Climbs

30 Double Unders

20 Right SA DB OHS 

3 Rope Climbs

30 Double Unders

20 DB ALT.  CL&J 

2 Rope Climbs

30 Double Unders

20 Left SA DB OHS 

1 Rope Climb