Strength/Skill
EMOMx7min
3 Hang Power Snatch
WOD
For Time:
800 Meter Run
55 Push ups
40 Pull Ups

Guys, it’s really important that you workout today at either 5:30AM, 8:30AM, Open Gym or 12:00PM so you can have some guilt-free party time this evening.
WOD
3 Rounds for time:
1,000 Meter Row
50 Double Unders
20 Burpees

*Sub Row for 2,000 Meters on the bike
With the remainder of the class feel free to work on a skill you need practice with

Two things:

Please be sure to RSVP on our Facebook page for the party this Friday

Friday schedule:
5:30AM
8:30AM
Open Gym
12:00

Strength/Skill
Deadlift – 10 Rep Max
WOD
4 Rounds for time:
400 Meter Run
200 Meter Farmer Carry (53/35)

Friday Schedule:
5:30 AM
8:30 AM
Open Gym
12:00 PM
Strength WOD
Part I
Strict Press 
5-5-3-3-2-2

Part II
Back Squat
5×3 at 75% of 1RM

Part III
For Time:
800 Meter Run

Friday Schedule:
5:30 AM
8:30 AM
Open Gym
12:00 PM
Strength/Stability
4 Rounds:
Kettlebell Front Rack Hold – 1 Min
Kettlebell Suitcase Hold – 1 Min (each side)
Plank Hold – 1 Min
Bicep Plate Walk “Gun Walk” – 1 Min
WOD
12 min AMRAP
3 Toes to bar
3 Box Jumps (30/24)
3 Plate Ground to Overhead (45/35)
6 Toes to Bar
6 Box Jumps
6 Plate Ground to Overhead
9…
9…
9…

Friday Schedule:
5:30 AM
8:30 AM
Open Gym
12:00 PM
WOD
Take 10-15 Minutes to warm up both your Hang Power Clean and Shoulder-to-Overhead

For Time:
500 Meter Row
25 Hang Power Clean (135/95)
50 Wall Balls (20/14)
25 Shoulder-to-Overhead (same bar from above)
500 Meter Row

Peep the Facebook group for the deets 😉 Facebook Page

Strength/Skill
5 Rounds of 1 Minute on/1 Minute off:

1 Minute AMRAP:
10 KB Deadlift (53/35)
10 KB Swings

-1 Minute Rest
WOD
For Time:
21 Hang Power Clean (155/105)
25 Double Unders
15 Hang Power Cleans
50 Double Unders
9 Hang Power Cleans
75 Double Unders

Peep the Facebook group for the deets 😉 Facebook Page

Strength/Skill
Every 2 Minutes for 12 Minutes
Hang Snatch + Snatch
*Break these up if needed and receive in power or squat.
WOD
7 Minute AMRAP
12 Thrusters (95/65)
12 Burpees over the bar

Core Strength
21-15-9
Cal Row
Toes-to-Bar
40-30-20
Russian Twists
Strength/Skill
3 Rounds for time
400 Meter Burden Run/walk
-Rest 1-2 Minutes

Grab something slightly challenging to hold and take it on your 400 Meters. “Odd” object training is arguably one of the more functional forms of training that we do, it causes us to think outside the box and recruit parts of our bodies that sometimes […]

Strength/Skill
Back Squat – 5×5@60%
WOD
30-20-10
Calorie Assault Bike
Deadlifts (185/125)