Strength: Overhead Squat 3-3-3-3-3

3 rounds: Max Push Ups

1 minute on

1 minute off

Conditioner: 21-15-9

- OH Squats (115lbs, 75lbs)

- Wall Balls (20lbs,14lbs)

- Burpees

Extra Credit: 3 rounds

3 rope climbs/ 20 knees to elbow

Bench press 12-15 reps

Max ring dips

Just a heads up to all members, NO Classes or Yoga this Saturday. Yoga has been moved to noon on Sunday.

Come one come all. Teams of 5 (can be CO-ED), $20 per person dontation is asked. There will Be Food, Beer, Music, and Activities, and gifts for 1st, 2nd, and 3rd. Registration starts at 10am, first game will start 11am, if you do not have a team of 5 still come there will be others looking to play on a team!!!! DODGE DUCK DIVE DIP DODGE!!!!!

You will complete the following as a team of 2, 1 partner works at a time.

For Time Complete the following…

Buy In – 400m (Both partners Run)

-40 Wall Balls (20,14)

-80 Box Jumps

-40 Wall Balls (20,14)

-80 Ring Dips

Skill / Strength: 

- 4X MAX REPS- STRICT PULL UPS

- 3X MAX REPS-

-PENDLAY ROW (95, 65)

- RING ROWS

Conditioner: 8 MINUTES

MAX PULL UPS

- YOU ARE ONLY ALLOWED TO COME OFF THE BAR 6 TIMES, BREAKS BETWEEN SETS ARE ON YOU…TOTAL PULL UPS AFTER 8 MINUTES OR 6 SETS IS SCORE

Skill/Strength: Hand Stand Push Up Progressions  (HSPU)

Conditioner:20 Min AMRAP

-400m Run

-6 Power Cleans (165,95) (Beginners will be Deadlifting)

-6 HSPU

Extra Credit: 3 Rounds

-Bench Press 15 reps

-Max Dips

-20 Burpees

Strength: Front Squat 6,5,4,3,2,1 (5 seconds bottom hold)

max strict pull ups between sets

Conditioner: 3 rounds

- 10 Box Jump Over

- 10 Toes to Bar

- 10 sit ups

- 10 Pull ups

Just an FYI to our BootCampers… No BootCamp this Sunday.

Skill / Strength: 12 Min EMOM -3 Position Snatch, 1 Rep consists of…

-1 Hang Snatch from the Hip

-1 Hang Snatch from the Knee

-1 Snatch from the Ground

* If you cannot perform the series without dropping the bar between reps GO DOWN IN WEIGHT!

Conditioner: 12 Min AMRAP

-6 OH Squats (95,65)

-12 Toes to Bar

-24 Bar Hops

*EMOM of 5 Burpees during the workout

TEAM WOD THURSDAY: TEAMS OF 2

FOR TIME: ONE PERSON WORKS AT A TIME, REP SCHEME DOES NOT MATTER

BUY IN: 200M BARBELL CARRY AS A TEAM (95,65)

- 60 THRUSTERS (95, 65)

- 20 BURPEES

- 60 SUMO DEADLIFT HIGH PULLS (95, 65)

- 20 BURPEES

- 60 PUSH PRESS (95, 65)

CASH OUT: 150 WALL BALLS AS A TEAM, ONE PERSON WORKS AT A TIME

****25 MINUTE TIME CAP TO ACCOMPLISH THESE TASKS

Attn: Since there is only limited parking, you are able to park in the train parking spots after 4pm so please utilize that parking. Please Do Not park in front of the auto body shops or the day care as they are giving us crap… Thanks 

SKILL/STRENGTH: 12 MINUTES EMOM (EVERY MINUTE ON THE MINUTE)

- 3 CLEANS, 3 DIFFERENT POSITIONS

- 1 REP AT THE HANG

- 1 REP ABOVE KNEE

- 1 REP FROM THE GROUN

o 5 MINUTE BREAK

CONDITIONER: 9 MINUTE LADDER BY 3′S

- HANG CLEANS (135LBS, 75LBS)

- CHEST TO BAR PULL UPS

- 3 HANG CLEANS, 3 C2B PULL UPS, 6 HANG CLEANS, 6 C2B PULL UPS, ECT….KEEP CLIMBING THE LADDER FOR 9 MINUTES INCREASING THE REPS BY 3′S

EXTRA CREDIT: 3 ROUNDS

- MAX CHIN UPS

- 15 RING ROWS

- 15 GHD SIT UPS

STREGNTH/SKILL:

KETTLEBELL SWING ( AMERICAN )

ROPE CLIMB

CONDITIONER: 20 MINUTE AMRAP

-400M MED BALL RUN (20LBS, 14LBS)

- 20 KETTLEBELL SWINGS (2P, 1.5P)

- 20 HAND RELEASE PUSH UPS

- BOX JUMP LANES (30″, 24″)

- 2 ROPE CLIMBS (15′) – SCALE DOWN IS 20 KNEES TO ELDBOW

EXTRA CREDIT: 3 ROUNDS

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