Bench Press
Every 90 seconds, for 12 minutes (8 sets) of:
Bench Press x 2 reps @ 80%

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Metcon (Time)
Three rounds for time of:
15 Deadlifts (225/155 lbs)
50 Double-Unders

Rest until recovered, and then….

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4 second descent
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps 2 @ second descent
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Labor Day WOD (10 am only today)

Partner WOD!
AMRAP in 30 Minutes of:

10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14)

*While Partner 1 is working on completing as many reps as possible of the listed movements, Partner 2 will be running 300 meters. When the run is complete, you will alternate and Partner 2 will pick up on the reps where Partner 1 left off.
*Score is total rounds and reps completed

Front Squat
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

Karen
For Time:
150 Wall-Ball Shots, 20# / 14#

Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (50/35 lbs – 10 steps each side)

Power Clean (E2M for 6 Min – 2 Clean Lift Offs + 1 Power Clean)
Use 60-70% of your 1RM Clean
Clean (E2M for 6 Min – 1 Clean Lift Off + Clean)
70-80%
Clean (E2M for 6 Min – 1 Clean)
80-90%

Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Station 1 Modification – Modify with Jumping Ring Muscle Ups or Jumping Bar Muscle Ups
Station 2 Modification – Start with Handstand Holds or Dive Bomber Holds then move to kicking up to a free standing handstand

Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

Shoulder Press (Every 2 Minutes for 10 Minutes)
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Go directly into the Strict press reps below

Shoulder Press (Every 2 Minutes for 4 Minutes)
Strict Press x 8 reps @ 75%
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

 

Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

-Then-

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

EMOM for 24 Minutes
1. 15/12 Assault Bike
2. 10 TTB
3. 10 Dumbbell Box Step Overs 50/35 (per hand)

Mens Rx Reps = 280
Womens Rx Reps = 256

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm