Today’s Workout

Weightlifting

• Split Jerk 5-5-3-3-3-1-1-1-1

Conditioning

• AMRAP8 – 2/2, 4/4, 6/6, etc…
  • Power Cleans (95/65#)
    Burpees Over Bar

Today’s SWEAT Workout

• Tabata:
  Assault Bike
  Pushups
  Jumping Lunges
  Ring Rows
  Situps

20sec work, 10sec rest x 8 rounds of each movement. Complete all 8 rounds of one station before moving to next. 1 minute rest following each movement. 

Today’s Workout

Conditioning

• 4 Rounds:
  • 500m Run
    25/20 Pushups
    50′ Walking Filly Lunge (2/50#, 2×35#)

After Party

• 2 Rounds:
  • 20 DB Leg Lifts
    20 DB Plank Pass
    20sec Hollow Hold

AMRAP25, in teams of 2

• 2 Rounds
  • 500m Run
  • 50 Cal Assault Bike
• 2 Rounds
  • 25 Synchro Toes to Bar
  • 25 Synchro Push Ups

Today’s Workout 

• 1k Run
• 50 sit ups
• 1k Row
• 50 Sit ups
• 1k Ski
• 50 Sit ups

Today’s Workout

• 5 Rounds
  • 50 Double Unders
    10 Front Rack Lunges (115/75#)
    10 Shoulder to Overhead
    10 Burpees Over Bar
    – Rest 1:30 between rounds or perform relay style with a partner.

SWEAT Workout

• 40-30-20-10
  Cal Row/Ski
  Wall Balls
  *20 Bicycles after each round

  10-20-30-40
  Jumping Lunges
  Burpees
  *20 MB Russian Twist after each round

Today’s Workout

Strength

• 10-8-6-4-2
  Ring Rows
  Ring Dips
  *20 Hollow Rocks after each set

Conditioning

• “Helen”
  • 3 Rounds For Time:
    • 400m Run
    • 21 KB Swings (53/35#)
    • 12 Pull Ups

Today’s Workout 

• 10 Rounds
  • 10/7 Calorie Assault Bike
  • 2 Full Cleans (Building)
    • Rest 90 seconds between rounds or alternate with a partner

There will be no 7am or 9am class today as we get together to celebrate the success of Linda’s treatments.

Today’s Workout 

35:00 Clock, teams of 3:

• 100 Calorie Assault Bike
  • 10 synchronized squats  every switch
• 100 Bench Press (135/95#)
  • 10 synchronized burpees every switch
• 100 Dual DB Step Ups (2×50/2×35#)
  • 10 synchronized  V-U

Max cal Row/Ski in remaining time

TODAY’s WORKOUT

Strength

• 5 x 3 Back Squat @ 70-75%
  • 5R/5L Single Leg Deadlifts between every set

Conditioning 

• “Icarus”
  • EMOM for as long as possible
    • 2-4-6-8-10….
      • Wallballs (20/14#)

Today’s CrossFit Workout 

• 21-15-9
  • Assault Bike Cals
  • Sandbag Over Shoulder
  • Toes to Bar

After Party

• 3 Rounds
  • 100m Sandbag Carry
  • 15 Push Ups with hands on SB
  • :30 Hollow Hold