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For 6 Straight Rounds… (0-18min.) Min. 1) 5 Pull-Ups 7 Push-Ups 9 Air squats Min. 2) 12/9 Cal Assault Bike Min. 3) 50 second Plank Immediately into;

Deadlift (6 Sets) (week 5 of 6) Then… For Time: Front Rack Barbell Lunges Toe to Bar Cal

Bench Press (5 x 3) (Week 1 of 3) Then… 12 Min AMRAP 10/10 Single Arm Dumbbell Shoulder to Overhead 10 Box Jump Overs (with step down) 10 Sit Ups

Back Squat (7 Sets) Every 2:00 x 7 (week 2 of 2) Do not max out today! We will max next week. Your bar speed can slow down, but you should not be fighting through your heavy singles today!! The goal is to work up to a “heavy” single for the day and get your…

(Week 3 of 4, Cleans) Every 90 seconds x 7 Sets 1 Power Clean 2 Hang Power Clean 2 Front Squats Then

For Completion20 Strict Pull-ups20 Bodyweight Strict Chin-Ups20 Bodyweight Ring Rows20 Bent Over Barbell Row 65/5520 Barbell Curls Then… 15min. AMRAP:10 DB Bench Press250m Row15 Wall Balls200m Run

Deadlift (6 Sets) week 4 Then… Metcon Cal Bike Burpee Box Overs Alternating Dumbbell Snatch Toe to bar

Dear Members, please note that the gym will be closed on Wednesday, April 22nd, and no classes will be held that day. We appreciate your understanding. The gym will reopen Thursday with our normal schedule. Then…. Bench Press Week 3 of 3 5 x 5 Then….. Rounds For Time: Snatches Burpees Over the Bar

Dear Members, please note that the gym will be closed on Wednesday, April 22nd, and no classes will be held that day. We appreciate your understanding. The gym will reopen Thursday with our normal schedule. — Every 2:00 x 7 (week 1 of 2) 5 Back squats 3 Back Squats 3 Back squats 1 Back…