Finally Friday!

Strength

Back Squat

1x10 @ 60%

1x8 @ 70%

1x6 @ 75%

1x4 @80%

WOD

1:00 Work 3:00 Rest

5 Rounds

Bike (15/10)

Max Front Squt (95/65)

*Keep Score!

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7 Mins of Heaven

7 Mins on Ski Erg or 70 Cals

7 Mins of Hang Cleans or 70 Cleans (95/65)

7 Mins of Ab Mat Sit Ups or 70 Sit ups

7 Mins of Burpees or 70 Burpees

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20 Mins

EMO2M (10 rounds of work)

Max Strict Pull Ups

*if you drop below (or start) 20 pull ups, drop and go to ring rows to complete 20 each round

WOD
1 Mile Run for time

*Wear your vest if you are feeling sassy

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Warm Up

5x3 (Each Arm)

Turkish Get ups

After each set of Get Ups, do 30 Penguin Jumps

Teams of 3

1 partner on DUBS
1 partner on KB OH Lunge, 10 KB Snatches, KB OH Lunge Back (other arm)- 40 Feet

1 partner resting

Workout is finished when your team completes 1000 Dubs or 2000 Singles

25 Min Cap

*Get your Push Ups in!

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30 Push Ups

*Have a partner video for chance at a free shirt!

#dayoftheactivated

WOD

10 Rounds for Time

Teams of 2

100 Meter Row

10 Box Over

*Both partners do 10 rounds

*1 Partner works-1 Partner Rests

Strength

Work up to 1 Heavy Squat Clean

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STRENGTH: 20 Minute EMOM
2 Front Squats from the Rack
Start with your 60% 1 rep max and build to a heavy 2.

WOD: 5 Rounds / 12 minute Cap
10 Hang Squat Cleans (135,95)
15 T2B

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WOD

TEAMS OF 2, 1 PERSON WORKING AT AT TIME.

3 Rounds
40 SDLHP (115,75)
80 Dubs (1:1 singles)

Then

21-15-9
Deadlifts ( 275, 185)
Ring MUs*

Then

30 Man Makers (35,25)

*Scales for MUs / You and your partner will still share the reps.

1. Count Solid Attempts as Reps.

2. If you are unable to do a pull up, then strict pull ups will be your go to. Use a band with the least resistance while still getting that chin above the bar. After performing the strict pull ups, you will then go the ring dips.

4. If you are not ready for pull ups, you will perform ring rows and dips. Complete the ring rows before going to the dips. Make the ring row as hard as possible.

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Strength/Skill

OHS from the Rack.
5 x 3, Ascending in weight.

In between each set, perform 8-10 Handstand Shoulder Taps

Scales for HS Shoulder Taps:

1. Hold a handstand position from a box and perform shoulder taps. Be sure to get as inverted as possible, those hips should be right over those shoulders, or at least the goal. Perform 12.

2. Hold a plank position and perform 16 shoulder taps.

WOD:

12 Minute Clock
2 OHS (95,65)
2 Pistols
2 HSPU
4 OHS
4 Pistols
4 HSPU
6 OHS
6 Pistols
6 HSPU

Increase by 2 reps for each movement after sequence.

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3 Minute AMRAP at each Station / 1 minute rest between stations

Max Sled Pushes (distance will be marked, down and back is 2)

Max Rep Power Cleans (185,125)

Max Rep Rope Climbs

Max Rep KB Swings (70,53)

Max Rep Ab Mat Sit Ups

400 Meter Run (your total time on run will be subtracted from your score)*

*If my score at the end if 187 and it takes me 90 seconds to run a 400, my score is now 97

**WE WILL BE MAKING A TRANSITION TO WHERE THE WODS ARE POSTED. YOU CAN VIEW THE WOD ON YOUR MEMBER PORTAL APP UNDER THE TAB WORKOUTS. FOR THE TIME BEING, IT WILL BE POSTED ON BOTH AND WE WILL GIVE YOU A HEADS UP OF OUR LAST DAY TO POST THE WOD ON THE WEBSITE. THANK YOU.

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Strength: Bench Press

3 x 5
3 x 4
2 x 3
2 x 2
1 x 1

Ascending in Weight

WOD: Conga Style. Teams of 3-4

30-15-10
20 Minute Cap
Calories on Bike
DB Thrusters (50,35)
Burpee Box Overs

*You may not move forward until the person in front of you completes the reps. It may be wise to have your fastest athlete go first. Have Fun!

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FOR TIME

150 DOUBLE UNDERS

35 T2B

40’ HS WALK

100 DOUBLE UNDERS

25 T2B

40’ HS WALK

50 DOUBLE UNDERS

15 T2B

40’ HS WALK

30 MIN CAP

***1/1 SINGLES

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“DROP SET”

20 THRUSTERS (165/115)

RUN 400M

30 THRUSTERS (135/95)

RUN 400M

40 THRUSTERS (95/65)

RUN 400M

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2 REP HANG CLEAN

(BUILD TO TODAYS HEAVIEST SET)

WOD:

”DIRT NAP”

3 RFT

15 HANG CLEANS (135/95)

15 BURPEES OVER THE BAR

*******YES THEY ARE SQUAT*********

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****ALL CLASSES AT SOUTH LOCATION****

TEAMS OF 3/4

10,000M ROW

1 ATHLETE WALL SIT

1 ATHLETE RESTS

1 ATHLETE ROWS

SWITCH AS NEEDED.

****IN ORDER TO SWITCH ROWERS THE RESTING ATHLETE MUST COMPLETE

5 DL (315/225)

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Strength:

5x5 @ 75% Back Squats

WOD:

4 Rounds For Time

6 squat snatches (185,125)

30 dubs

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4 min AMRAP:

27/20 cal row

20 kb swings (53,35)

20 HRPU

Rest 4 min

4 min AMRAP:

21/15 cal bike

15 kb single arm snatches (53/35)

15 HSPU

Rest 4 min

AMRAP 4 mins:

15/10 cal ski

10 Russian kb swing (70/53)

30 foot handstand walk

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Strength Push Press:

3 sets of 3 Reps

3 sets of 2 reps

3 sets of 1 rep- find a 1RM and record it!

WOD:

12 min AMRAP

45 Thrusters (95/65)

45 ab mat sit ups

45 cleans (96/65)

45 c2b

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E2MOM 20 mins

1-Bear Complex start light and build to heavy

Bear Complex consist of: power clean, front squat, jerk, back squat, jerk. One sequence of this will be preformed every 2 mins.

WOD: partner up 2 heats

2-4-6-8,etc for 8 Min

Deadlift (225,185)

Ring Dips

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For Time

21-18-15-12-9-6-3

Run 200m

T2B

Burpee Box Overs

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WOD

7 ROUNDS

Max Effort at each station

Minute 1 - 12/10 Calorie row, max effort KB swings (53,35)

Minute 2 - 12/10 Calorie bike, max effort Wall Balls (20,14)

Minute 3 - Plank hold with plate on your back (45,35)

Minute 4 - REST (assist person in minute three with plate)

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