Intervals All Day

20 Rounds, Every 2 Minutes
5 Box Jumps (24/20)
10 Push-ups
10 Sit-ups
*Rest remainder of 2 minutes
*Score is total reps – 500 possible

– Level 2 –
20/16″ Box
Knee Push-ups

– Level 2 –
Step-ups
Box Push-ups 10 Rounds & Ring rows 10 rounds

– Rx+ –
7 Box Jumps & 15 Sit-ups

Oly & Dubz – It’s A Beautiful Day For Skill Work!

– RX –
AMRAP 12:
2 Power Snatches (155/105#)
4 Power Cleans
60 Double Unders

– INTERMEDIATE –
AMRAP 12:
2 Power Snatches (115/75#)
4 Power Cleans
1:00 Double Under Attempts

– BEGINNER –
AMRAP 12:
2 Power Snatches (75/55#)
4 Power Cleans
60 Single Unders

Snatch Complex E2MOM

6 Rounds, Every 2 Minutes:
1 Snatch Pull (to triple extension)
1 Hang Squat Snatch
1 Snatch
*Rest remainder of 2:00, build throughout to a heavy set

Thruster 1RM

Pre-Workout:
Build to a heavy thruster
*From the rack

Partner Friday – Swing & Run & Swing Again

– RX –
For Time With A Partner:
150 KB Swings (50/35)
1 Mile Run
150 KB Swings

– Run at the same time with your partner.

– Level 2 –
For time:
100 KB Swings (35/25)
1 Mile Run
100 KB Swings

– Run at the same time with your partner.

– Level 1 –
For time:
50 KB Swings (25/20)
400m Run
50 KB Swings
400m Run

– Run at the same time with your partner.

Comp Class WOD (6:00pm)

20 Minute AMRAP With A Partner:
Partner1:
10 Calorie Row, then rest while partner 2 completes work.

Partner 2:
50′ Sled Push (225/185)
5 Ring Dips
5 Toasters (Pull-up + TTB)
*Switch w/partner upon completing. Score is total rounds + reps of this work. Rows is for fun & to buy into your rest.

Yay Sled Push!! Wait What’s The Rest??

– Rx –
20 Minute AMRAP of:
10/8 Calorie Row
10 Push-ups
10 Box Jumps (24/20)
10 Toes-to-Bar
*Accumulate 200′ Sled Push Throughout Workout (225/185)
*Sled push = 50′ at a time – for every trip missed, subtract a round from your final score

– Level 2 –
20 Minute AMRAP of:
10/8 Calorie Row
10 Knee/Box Push-ups
10 Box Jumps (20/16)
10 High Toes
*Accumulate 150′ Sled Push Throughout Workout (185/135)
*Sled push = 50′ at a time – for every trip missed, subtract a round from your final score

– Level 1 –
20 Minute AMRAP of:
10/8 Calorie Row
10 Knee/Box Push-ups
10 Box Jumps/Step-ups
10 High Knees
*Accumulate 200′ bear crawl throughout workout
*Bear crawl = 50′ at a time – for every trip missed, subtract a round from your final score

Intervals On A Wednesday

10 Rounds, Every 3:00
30 Double Unders
10 Push-ups
10 Weighted Step-ups (50/35lb db) (24/20)
*Rest remainder of 3:00
*Score is total reps – 500 possible

– Level 2 –
60 Single Unders
10 Push-ups
10 Weighted Step-ups (35/25lb db) (24/20)

– Level 1 –
30 Single Under/Penguin Jumps
10 Knee/Box Push-ups
10 Step-ups (20/16)

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