Interval Wednesday

5 Rounds for Reps:
1 Minute Max Calorie Row
30 Second Rest
1 Minute of (Rotate Through Movements Below)
30 Second Rest

Alternate between rowing and each of these movements for 1 minute each
Box Jumps (24/20)
Push-ups
Deadlifts @45% of 1RM
Wall Balls (20/14)
Alternating Dumbbell Snatch (35/20)

*Score is Total Reps. Write down wreps during each rest

Handstand Push-ups

15 Minutes of Handstand Push-up Practice

Work where you’re at in the progression:
– Pike Push-ups
– Seated Dumbbell Press
– Elevated Pike Push-ups
– Wall Walks
– Kick-ups
– Negatives
– Kipping HSPU
– Strict HSPU
– Deficit HSPU
– Deficit Strict HSPU

Bring It!

3 Rounds:
3 Minute AMRAP of:
10 Overhead In Place Lunges (30/20)
15 Sit-ups
30 Kettlebell Swings (50/35)
100′ Bear Crawl
*Rest 60 Seconds between rounds
*Bear Crawl/HS Walk = 20 Reps

Rx+:
25′ Handstand Walk Instead of Bear Crawl
Lunges @ 50/35

Front Squat

Front Squat for load:
#1: 3 reps @70%
#2: 3 reps @75%
#3: 2 reps @80%
#4: 2 reps @85%
#5: 1 reps @90%

Endurance WOD (7:45am)

Murph Prep – Let’s Do This!
4 Rounds for Time:
400 Meter Run
13 Pull-ups
25 Push-ups
38 Air Squats

Community WOD (10:00am)

2 Rounds:
6 Minute AMRAP of:
10 Burpees
10 Kettlebell Swings
10 Jumping Squats
10 Pull-ups
*Rest 2 Minutes Between Rounds
*Pick Up where you left off

15 Minutes of Open Gym

15 Minutes to work on any movement you’d like. Pull-ups, Core Work, Muscle-ups, GHD Hip Extensions, Handstand Walks, etc. Your choice!

If you’re not sure what to do:
3 Rounds for Form:
10 Push-ups
20 GHD Hip Extensions
5 Wall Walks
*Rest 2 Minutes between rounds

A Big, Juicy Friday!

8 Rounds
Every 3 Minutes, On the Minute
200 Meter Run
8 Toes-to-bar
8 Goblet Squats (50/35)
3 Deadlifts

*Rest the remainder of each round. The goal is to sprint & rest. If unable to do toes-to-bar unbroken or in 2 sets, modify.

*Deadlifts begin at 80% of 1RM and drop 10% every other round. Build up barbell so it’s easy to strip throughout rounds. Put heaviest weight in the notes.

*If unable to get to deadlifts in each round, scale back movements or reps to 5-5-3.

*152 Reps possible

Strict Press

5×3
*Build throughout, up to 80%
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