Daily Workout

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s. Then, 1 Rep of Squat Clean adding weight until you miss. METCON EMOM 16: MINUTE 1: 100 Ft. Heavy Farmer Carry MINUTE 2: 20 BW Walking Lunges MINUTE 3: 30s RKC Plank...

STRENGTH 1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s. 1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s. METCON AMRAP 7: Row 250 Meters 10 C2B 10 KBS (53, 35) Rest 60s AMRAP 7: Row 250 Meters 10 Hand Release Push-ups 10 Wall balls (20, 14) Rx+:(Bar Muscle Ups)...

GYMNASTICS SKILL CYCLE, WEEK 1: EMOM 12: MINUTE 1: 15s Hollow Hold MINUTE 2: 15s Handstand Hold MINUTE 3: 15 Barbell Rows MINUTE 4: 50 Ft. OH KB Carry each side METCON For time: 30 DB Push Presses (50, 35) 60 Abmat Sit-ups 90 Double Unders 20 DB Push Presses 50 Abmat...

STRENGTH Wide Stance Box Squat: 3RM. Rest 2:00 METCON “Gameday” For total time: 30 Front Squats (155, 105) 30 Lateral Burpees over the bar Rest 7:00 30 Power Cleans (155, 105) 30 Lateral Burpees over the bar L3: (135, 95) L2: (115, 75) L1: (Goblet Squats) (135, 95...

Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135/85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185/115 lb. If completed before 8 minutes, add 4 minutes to the clock...

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 10 x 2 + 1 + 1 @75% of Monday, every 90s. METCON AMRAP 18 of: 100 Ft. Front Rack Carry (1 KB Overhead + 1 in Front Rack/Same size weights) (50 ft. switch sides) 100 Ft. Plate Push (45, 25) Rest as needed (60-90s)...

SKILL CF Open Skills EMOM 7: Double Unders 30s of Skill Practice METCON Every 5:00 x 5 Sets: Row 400 Meters 15 Wall balls (20, 14) 15 KBS (53, 35) L2: (14, 10) (45, 30) L1: (300m Row) (10, 8) (35, 25 Russian Swings)

STRENGTH Speed Push Press against single strand band: 6 x 2 @65-70% of three Friday’s ago, every 90s. METCON 5 RFT: 18/15 Calories Row 15 T2B 9 HSPU Rx+:(Bike Cals) (Strict HSPU) L3: (HSPU to 1 Abmat) L2: (90s Row) (Knee Lifts) (Box Push-ups x 12 per rd) L1: (90s Row)...

STRENGTH 1) Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar METCON ”Elvis” For time: 30 Squat Cleans (185, 125) Rx+:(225, 145) L3: (155, 105) L2: (135, 95) L1: (95, 65) *10:00 Cap Beginner Alternate...

Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft.

During the Open we will not be having 7:30pm classes on Thursdays.