Reminder:  Wednesday and Friday 8:30am & 9:30am classes have been merged to 1 class at 9:00am.


AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar

Schedule Change Starting Wednesday 8/14:
Wednesday and Friday 8:30am & 9:30am classes will be merged to 1 class at 9:00am.


On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Weighted Run (50/35)
25 Wallballs (20/14)
200 Meter Run

Back Squat (3 x 6 @ 80%)

3 Rounds for time:
75 Double Unders
50 Air Squats
25/18 Calorie Row

On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches 135/95 (M 95/65)

Back Squat (Build to todays heavy 3 rep)

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110 (M 125/85)

3 Rounds for time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

Optional Strength Accessory work:
3x
20 Dumbbell Lateral Raise
20 Dumbbell Front Raise
20 Dumbbell Strict Shoulder Press

Power Snatch Power Snatch + Hang Power Snatch EMOM x 8 Minutes

*Focus on mechanics – build up based on feelMetcon (Time)15-12-9:

Power Snatch 95/65 (M 65/54)
Box Jump Overs (24″/20″)

Directly Into…

15-12-9:
Overhead Squats 95/65 (M 65/45)
Lateral Barbell Burpees

Teams of 3
For Time (30 Minute Cap):
100 Pull-ups
100 Overhead Squats (75/55)
80 Box Jump Overs (24/20)
80 Thrusters (95/65)
60 Toes to Bar
60 Front Squats (115/80)
40 Burpee Box Jumps (24/20)
40 Clusters (135/95)

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 135/95 (M 115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 115/80 (M 95/65)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans 95/65 (M 75/55)
15 Burpee Box Jump Overs (24/20)

3 Position Squat Snatch (Every 2 Minutes for 12 Minutes (6 Sets)

Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

Build to a moderate complex

Metcon (Time)12*9*6*9*12
Squat Snatch (95/65)
Chest to Bar Pull Up
* = 200m Run