Endurance WOD (7:45am)
Complete 20 Rounds for Time:
100 meter Sprint
5 Knees to Elbows
5 Burpees
100 meter Row
5 Sit-ups
5 Jump Squats
Community WOD (10:00am)
15 Minute AMRAP:
100 meter Sprint
10 Ring Rows
10 Burpees
100 meter Row
10 Sit-ups
10 Squats
Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)
Spend 10 minutes working on a gymnastics skill of your choice
10 Minute AMRAP:
20 Wall Ball Shots (20/14)
10 Strict Pull-ups
Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)
Complete for Time:
100 Double Unders
30 Hang Power Clean (65/45)
80 Double Unders
25 Hang Power Clean (75/55)
60 Double Unders
20 Hang Power Clean (95/65)
40 Double Unders
15 Hang Power Clean (115/80)
*Time cap: 20 minutes
Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)
Complete for Time:
400 meter Run
100 meter Farmer’s Carry (50/35)
800 meter Run
100 meter Farmer’s Carry
400 meter Run
Strength Superset
Complete 3-4 Rounds for Quality of:
Single-leg Deadlift (5 per leg)
Bulgarian Split Squat (5 per leg)
*Increase weight each round if able.
Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)
20 Minute Partner AMRAP:
120 Calorie Row
(partners switch every 20 calories)
Then…
4 Rounds:
20 Overhead Squats (95/65)
20 Toes to Bar
20 Box Jump Overs (20”)
(partners switch every 10 reps)
Baseline Row Test:
1000 meter Row for time
“Tabata This Hold”
8 Rounds of:
0:20 work, 0:10 rest for a total of 16 mins
Alternate between these four movements:
Hollow Rock Hold
Handstand Hold
Squat Hold
Ring Support Hold
Core Dessert:
Turkish Get-ups: spend 10 minutes working up to a challenging weight
Endurance WOD (7:45a):
“The Jenn”
Complete 3 Rounds for Time:
20 Wall Ball Shots (20/14)
20 Sit-ups
20 Box Jumps (24/20)
20 Push-ups
20 Mountain Climbers
20 Pull-ups
20 Kb Swings (50/35)
20 Burpees
20 Db Thrusters (40/30)
20 Air Squats
Community WOD (10:00a)
20 Minute AMRAP:
10 Wall Ball Shots
10 Sit-ups
10 Box Jumps or Step-ups
10 Push-ups
10 Calorie Row
10 Mountain Climbers
10 Pull-ups or Ring Rows
Max Day!
Front Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%
Bench Press
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%
10 Minute EMOM:
Odd Mins: 30 Unbroken Double Unders
Even Mins: 3 Man Makers (30/20)
Max Day for Strength Cycle or…
Complete for Time:
15 Clean & Jerks (135/95)
400m Run
12 Clean & Jerks
400m Run
9 Clean & Jerks
400m Run
Core Dessert:
3 sets of 10 Hollow Rocks
5 Rounds for Max Reps:
1:00 Burpees
1:00 Alternating Db Snatches (40/30)
1:00 Calorie Row
1:00 Rest