WORKOUTS

Open gym today from 10 a.m. to 11 a.m.

Teams of two 6 Rounds Every 4 Minutes 10 synchro air squats 200m partner barbell suitcase carry 95/65 10 synchro air squats  Max effort assault bike cal with remainder of time 

Strength: 9×3 floor press 3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  Conditioning: 18’ time cap 6 rounds 5 bar muscle ups 10 toes to bar 40’ hs walk Accessories: 3×12-14 Banded narrow grip

Strength: Hang squat snatch + overhead squat + squat snatch – 20’ to Establish  Conditioning: For Time: 5-4-3-2-1 Front squat 225/155 (no rack) 10-8-6-4-2 Assault bike cal Accessories: 8×1 Max height (1 step) in box jump 6×1  Squat clean + hang squat clean 5x5ea Dual KB

“Active Recovery/Open Gym” 10x1000m bike erg Rest 1:1 *mobilize/foam roll in between bike sets Into… 50 (2ct) mountain climbers 100 band pull through 50 (2ct) mountain climbers

Strength: 2RM push press – 20’ to establish  Conditioning: 10’ AMRAP 1-2-3-4-5-6-7-8-9-10… Chest to bar pull ups Push jerk 135/95 *20 double unders after each set completed Accessories: 5×1 1RM tempo narrow grip Bench Press(31X)  3×8 DB kick backs 6×2 Weighted Strict chin Up 6×8

Strength: 8×3 speed deadlift – @80% 1RM – Rest 30” between sets Conditioning: 5 Rounds 200m run  15 box jumps 24”/20” 10 deadlifts 185/135 Accessories: 8×1 broad jump   3×8 back squat 4×12 KB walking lunges 4×30 Reverse Hyper (light) 4×30” static weighted hip extension hold

Open gym today from 10 a.m. to 11 a.m.

Partner WOD Teams of two 10’ AMRAP 20 cal ski 20 alt goblet lunges 53/35 20 double unders (ea) 2’ rest 10’ AMRAP 20 Cal bike erg 20 goblet squats 53/35 20 double unders(ea)

Strength: 9×3 floor press 3×3 narrow grip 3×3 regular grip 3×3 wide grip – @70% 1RM bench press – Rest 30” between sets  Conditioning: 16’ Time cap 3 Rounds 9/7 Ring muscle ups 12 power snatch 115/80 15 cal assault bike Power Hour: “Thomas Kelly”