WOD

3 Sets: 16 Alternating Dumbbell Bench Press (8/arm) 8-10 Double dumbbell bent over row :30 Sec Hollow Hold Then… 14:00 AMRAP: 5 Toe to bar 10 Dumbbell Bench press 15 Wall balls 200m Run

Squat Clean Clean Progression: Week 2 of 3 Sets 1-2: 3 Hang Squat Cleans Sets 3-4: 2 Hang Squat Cleans Sets 5-6: 1 Hang Squat Clean Then… 2 Rounds For Time: 10 Burpee Box Jump Overs 15/12 calorie row 20 deadlifts 15/12 calorie row 10 Burpee Box Jump Overs Rest 1 MInute and repeat for…

Thursday’s 6:30 PM class is canceled. All other classes will run as scheduled. EMOM × 5:00 Min 1:20 Hard: 40 Easy Min 2:20 Hard :40 Easy Min 3:20 Hard :40 Easy Min 4:20 Hard :40 Easy Min 5:20 Hard :40 Easy Then… Complete 5 Sets For Time 10 Bench Press, 135/85 Run 200m 10 Chin-ups

Thursday’s 6:30 PM class is canceled. All other classes will run as scheduled. Thank you for understanding Then… Week 3 of 4 4 Sets: 8 Tempo DB Single leg RDL (3 second descent, moderate weight) 10 Monster Band Side Steps / each way Then… 10 Rounds 3 Power Snatch 12 Wall Balls

6 sets (Week 4 of 4) 3 Push Press *build to a heavy set for the day. Rest 90 Seconds between sets Then…. 20:00 AMRAP 5/4 Strict Pull-Ups 10 Toes to Bar 15/11 Calorie Bike 5 Devils Press

Pause Back Squat Week 5 of 6 6 x 3 :3 pause in the bottom Build to 70-80% of your 1RM Front Squat over the 6 sets Then….. For Total Time: 3 Rounds 25 Double Unders 5 Power Clean 2 Rounds 25 Double Unders 5 Squat Clean 1 Round 25 Double Unders 5 Clean and…

15 Minute AMRAP: 10 Single Dumbbell Box Step Overs 20/15 Cal Row 10 Double DBBench Press 40 Double Unders 10 Toe To Bar

Hang Power Snatch (6 Sets) Sets 1-2: 3 Hang Power Snatches Sets 3-4: 2 Hang Power Snatches Sets 5-6: 1 Hang Power Snatch Snatch Progression: Week 1 of 3 Rest 60 seconds between sets Then… For Time: 100m Run 10 Front Squats 200m Run 20 Hang Power Snatch 300m Run 30 Shoulder to Overhead 400m…

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. Then… 32:00 AMRAP 25/20 Cal Bike 400m Run 8 Alternating Renegade Rows + Push Up 12 Hammer Curls 16 Weighted Bench dips 24 Russian Twists with Dumbbell (12/side)

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 2 of 4 4 Sets 10 BB Hip Thrust 8 DB RDL with a controlled descent – 50/35’s 10/10 Monster band kick backs Then… Every 2:30 x…