Today’s Workout

Conditioning

• 3:00 on/ 3:00 off x 5 Rounds
  • 10/7 Calorie Assault Bike
    10 Deadlifts
    10 Burpees Over the Bar
    Max Reps Squat Cleans in remaining time

Today’s SWEAT Workout

• 30:00 Running Clock

  3 Rounds:
  5:00 Max Calorie Bike

  AMRAP5:
  5R/5L Single Arm DB Thruster
  5 Burpees over DB
  10 Plank Passes

Today’s Workout

Conditioning

• 21-18-15
  • Calorie Row/Ski
  • Pull Ups

Rest 2:00

• 15-12-9
  • Calorie Row/Ski
  • Chest to Bar Pull Ups

Rest 2:00

• 10 Rope Climbs For Time

Today’s Workout

Conditioning

• 30:00 Clock

  3 Rounds:
  800m Run
  30 Burpees
  9-6-3 Power Snatches (Building)

  In any remaining time, find a heavy Power Snatch for the day

Today’s Workout

Conditioning

• 2:30 on/2:30 off x 5
  10 Sandbag Over the Shoulder
  10 Box Jump Overs
  Max Cal Assault Bike

After Party

• 3 Rounds:
  20 SLOW Band Pull Aparts
  20 Banded Tricep Push Downs
  :20 Hollow Hold

Today’s Workout

• 10 Rounds As Heavy As Possible:
  • 3 Back Squats (Building every other set)
    50′ Sled Push AHAP
    50′ Sled Pull AHAP

Today’s Workout

• CrossFit Games Open Workout 18.1
  • AMRAP20
    • 8 Toes to Bar
    • 10 DB Hang Clean and Jerk (50/35#)
    • 14/12 Calorie Row

Today’s SWEAT Class

Bike Intervals

• 8 x :20 on/:10 off
  1:00 Recovery Ride
  8 x :10 on/:20 off
  1:00 Recovery ride
  4 x :40 on/:20 off
  2:00 Recovery Ride

INTO

• AMRAP7:
  20 Plyo Step Ups
  20 Goblet Squats
  20 Weighted Toe Touches
  :20 Plank Up Downs
  • REST 1:00, REPEAT

Today’s Workout

• 5 Rounds For TOTAL Reps:
  • 1:00 Calorie Machine
    1:00 Alternating Single Arm Devil Press
    1:00 Double Unders
    1:00 V Ups
    1:00 Rest

Today’s Workout

• 10 Rounds EACH, You go/I go
  250m Row Sprint
  4 Front Squats (from the floor) (Build)

Today’s SWEAT Workout

• 30-20-10-20-30 Reps For Time:
  Reverse Lunge + Press
  Box Jump Overs
  L-Hang Flutter Kicks
  *400m Run after every set

Today’s Workout

Conditioning

• 4 Rounds for Time:
  • 400m Run
    20 Alternating Pistols
    3 Wall Walks (CRX- 25′ Handstand Walk)

Burn Out

• BURNOUT:
  :30 Band Pull Aparts
  :30 R DB Curl
  :30 L DB Curl
  :30 Wall Sit

Today’s Workout

Conditioning

• 5 Rounds EACH For Time:
  15/12 Calorie Assault Bike
  15-12-9-6-3 Deadlifts
  15 Toes to Bar

  Rest 2:00 between each effort

Men RX: 225/255/275/305/315
Women RX: 155/175/185/205/225

Today’s SWEAT Workout

• Bike Intervals:
  5x :30 on/:30 off
  5x :45 on/:15 off
  5x 1:00 out of the saddle/:30 in the saddle
• Alternating TABATA:
  – Pulse Squats
  – Crossbody Mountain Climbers
  INTO
  Alternating TABATA:
  – Burpees
  – Jumping Lunges