WOD

4 Sets: Week 1 of 6 Bench Press: 12/10/8/8 Inverted barbell row (Overhand) x 8 Then… For Time: 400m Run into 4 Rounds: 9 Bar Facing Burpees 12 Alternating Dumbbell Hang Clean and Jerk 15 Sit Ups into: 400m Run

Week 3 of 3 : Squat Clean Sets 1-2: 3 Squat Cleans Sets 3-4: 2 Squat Cleans Sets 5-6: 1 Squat Clean Rest 60 Seconds between sets Then… For Time: 50 Deadlifts 40 Hang Power Cleans 30 Shoulder to OH

For Total TIme 500m Row 400m Run 4 Rounds 6 Deficit Push-Ups 12 Alternating Renegade Rows 500m Row 400m Run 4 Rounds 10 Weighted Knee raises 10 Weighted sit ups 500m Row 400m Run 4 Rounds 8 Dumbbell Curl to Press 50m Farmers Carry 500m Row 400m Run 36 Min Cap

Single Leg Accessory + Upper Body Accessory (week 1 of 4) 3 Sets 8/8 Bench assisted single leg RDL 10 Seated pronated rear delt fly 12 Wide Grip Bicep Curls Rest 75 Seconds Then.. For Time: 50 Wall Balls 40 Alternating Dumbbell Snatch 30 Alternating DB Hold Reverse Lunge Steps 20 Box overs 10 Single…

Push Jerk Week 2 of 4: 5 Sets x 3 Reps Then… Pause Bench Press 5 x 8 reps 7 Min AMRAP 12/9 Cal Row 5 Burpee Pull Ups rest 1:30 into…. 7 Min AMRAP 200m Run 10 Toe To bar

Labor Day: Closed Deload Week From Back Squats 4 Sets: 20 Banded Heels Elevated Squats 20 Banded hamstring curl rest :60 — We will take today off loading in a back squat position and get a good hamstring and quad pump. Then… Squat clean warm up! 10 Rounds For Time 3 Squat Clean and Jerks…

Squat Snatch (6 Sets) Snatch Progression: Week 2 of 3 Then… 5 Rounds For Time: 200m run 4 Squat cleans 6 Toe to bar

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Week 4 of 4 30 Min AMRAP 25/20 Cal Row 20/15 Cal Bike (400m run) 20 DB Hammer Curls 20 DB Tricep Extensions 100m Farmer Carry 20 Tuck…

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Week 4 of 4 5 Sets: 6 Heavy Barbell RDL 15 Banded Hamstring Curls Then… 10 MIN AMRAP 20 Double Unders 10 Bodyweight Walking Lunges (5/side) 3/3 Single…

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Push Jerk (5 x 4) Week 1 of 4: 5 Sets x 4 Reps Rest 75 sec Then… For Time: 400m run 30 Wall Balls 20 Burpee to…