Strength/Skill

5 Sets:6-8 Barbell Hip Thrusts (Glute Bridge)12-15 Banded Face Pulls

WOD

4 Rounds for time:400 Meter Row/Run Alternate each round20 Step Ups:30 – :40 Sec Dip Support *Hold yourself locked out in the top of a dip for 30 seconds. If you break then the time stops.

Strength/Skill

3 Rounds1:00 Minute Farmer Carry100 Meter DxKB Front Rack Carry (around driveway)1:00 Minute Wall Sit + Bicep Curls

WOD

Toe to Bar Helen3 Rounds for time:400 Meter Run21 Kettlebell Swings12 Toes to Bar

WOD

Every 7 minutes, for 35 minutes (5 sets) for separate times:250 Meter Row50 Double-Unders40 Air Squats25|20 Push-Ups *This should work to where you are getting 2-3 min rest each round, if not more.

STRENGTH/SKILL

EMOM x 10 Min:

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

WOD

For time: 50/40 Calorie Assault Bike 50 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)

Strength

4 sets5 Strict Press10 Single arm rows (each arm)

WOD

5 Rounds for time:10 Kettlebell Deadlifts10 Kettlebell Goblet Squats10 Alternating Reverse Lunges with Goblet Hold

Friday Schedule:5:30 AM8:30 AMOpen Gym12:00 PMSaturday Schedule:Open Gym 8:00 AM – 10:00 AMNo Team WOD

WOD

With a running clock:From 0:00 – 9:00 2 Rounds:400 Meter Run400 Meter RowFrom 10:00-17:00AMRAP:7 Sumo Deadlift High Pull (95/65)7 Pull Ups7 Box JumpsFrom 18:00 – 27:002 Rounds:400 Meter Run400 Meter RowFrom 28:00 – 35:00AMRAP:7 Sumo Deadlift High Pull (95/65)7 Pull Ups7 […]

Strength

3 Sets:1 Minute: Single Arm Front Rack Carry 1 Minute: Single Arm Front Rack Carry1 Minute: Side Plank1 Minute: Side Plank

WOD

8 Minute AMRAP:14 Kettlebell Swings 14 Toes to Bar

Strength/Skill

3 Sets:10-12 DB or KB Incline Bench Press12-15 Chest Supported Rows

WOD

For Time:30-25-20-15-10 (Mens Reps)25-20-15-10-5 (Ladies)Push Ups*300 Meter Run after each set of Push Ups (to the end of the asphalt sidewalk)

Strength/Skill

Front Squat4-4-3-3-2-2-1-1

WOD

3 Sets:90 Second Sprint for Max Calorie Assault Bike*Rest 2-3 Minutes between efforts.

Friday Schedule:5:30 AM8:30 AMOpen Gym12:00 PM

WOD

Partner WOD4 Rounds:55 Cal Row55 Wall Balls55 Double Unders55 Abmat Sit Ups- After 4 rounds is complete,55 Burpees

After Party:

3 Sets:”7’s” Bicep Curls50′ Gun Walk (Bicep plate carry)10-12 Kettlebell Shrugs