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


For Time:
30 Chest to Bar Pull-ups
400 Meter Run
15 Overhead Squats 135/95 (M 95/65)
800 Meter Run
15 Overhead Squats 135/95 (M 95/65)
400 Meter Run
30 Chest to Bar Pull-Ups

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


AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

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

Bench Press (Build to heavy set of 3)

Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

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

3 Rounds for time:
400 Meter Run
20 Dumbbell Power Snatches (50/35)
30 Single Dumbbell Squats (50/35)

31 Heroes (AMRAP – Reps)31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

To learn more about 31 Heroes click here

AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats *

Rope Climb Technique:
Spend 10 to 15 Minutes working on Rope Climbs.

*If you have Rope Climbs, spend time working on legless.

For Time:
1 Mile Run

*Directly Into…*

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Deadlift 

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2


AMRAP 7:

Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups

Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

For Time:
21 Lateral Barbell Burpees
21 Power Snatches 115/85 (M 85/65)
15 Lateral Barbell Burpees
15 Overhead Squats 115/85 (M 85/65)
9 Lateral Barbell Burpees
9 Squat Snatches 115/85 (M 85/65)