WORKOUTS

Strength: 5×5 back squat @70% 1RM  30” rest between sets Metcon:  For time: 800m Run 50 Box Jumps (24/20) 1000m Row 50 Medicine Ball Cleans (20/14) 800m Run Accessories: 8×1 max height single leg box jump                                                                                             3×12 alt axle bar front rack knee over toe

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

ALL REMEMBERED 9/11 For Time (with a Partner) 749 meter Row100 Deadlifts (135/95 lb)749 meter Row100 Power Cleans (95/65 lb)749 meter Row100 Ground-to-Overheads (65/45 lb)750 meter Row60 Double-Unders43 Burpees8 Squat Clean Thrusters (135/95 lb)

Strength: 9×3 speed banded bench press @50% 1RM  30” rest between sets Red + 200 org -200 *3×3 narrow / 3×3 regular / 3×3 wide 1×8 top set narrow grip  Starts at 70%  +5lb each week Metcon: For time: 400m suitcase carry 35/25 50 toes

Strength: 20’ to establish 1RM squat snatch  Metcon: 1000m row 50 russian KBS 70/53 500m row 25 russian KBS  Accessories: 5×5(ea) alt farmers carry box step up 5×45” heavy D ball hold 150/100 3×6+6 d ball good mornings + squats  4×45” hollow flutter kicks 4×75 band

“Active Recovery/Open Gym” “Assault Bike Fun” 10”-20-“30”-40”-50”-60” Sprint Assault Bike 50”-40”-30”-20”-10” Rest 50”-40”-30”-20”-10” Sprint Assault Bike 10”-20-“30”-40”-50”-60” Rest Core: For Time 50 Abmat Sit-ups 50 Hip Extensions 50 Tuck-ups 50 Banded Good Mornings 50 V-ups 50 Superman’s Skill: Toes to Bar 3x5ea Hollow and Arch

Strength: 1RM weighted ring dip *once found athlete will complete one max effort set of strict ring dips Metcon: 9’ AMRAP 1-2-3-4-5-6… Strict press 135/95 *5 cal ski 20 double unders after each shoulder press set. Continue to add one rep to the shoulder press until the time is

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

For time: 4 Rounds 400m Plate Carry (45/35 (ea)) 15 D-Ball Over The Shoulder (150/100) 100 Double Unders 

Strength: 9×3 speed banded bench press @50% 1RM  30” rest between sets Red + 200 org -200 *3×3 narrow / 3×3 regular / 3×3 wide 1×8 top set narrow grip  Starts at 70%  +5lb each week Metcon: 8’ AMRAP 12 cal row 10 burpee to