WORKOUTS

“Active Recovery/OpenGym” 30’ Max Distance Assault Bike – focus on pace that you can maintain  Core:  5 Rounds 10 GHD Medball Turkish Sit-ups 20/14 30” Russian Kettlebell Swings 70/53 Skill:  Kipping Pull-up 3×10” Grip + Hollow Body Hold 3×10” Grip + Superman Hold 3×5 Shoulders

Strength: 8×3 Box Front Squat – @75% 1RM – Rest 30”-45” between sets Conditioning: 19’ AMRAP 400m Run 30 Deadlifts 135/95 200m Run 30 V-ups Accessories: 3×15 Narrow Stance Front Squat To Low Box 3x12ea Alternating Single Leg Front Rack Forward Walking Lunges 4x12ea Single

Strength: 1RM Split Jerk – 20’ to Establish  Conditioning: For Time 10-8-6-4-2 Ring Muscle-ups 5-4-3-2-1 Shoulder to Overhead 205/145 Accessories: 5×5 Duffalo Bar Bench Press 3×8 Dumbbell Bench Press 3×8 Curl Bar Skull Crushers 3×8 Weighted Strict Ring Dips 4×1’ Static Earthquake Bar Bench Position

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

Partner Workout

Strength:  1RM Anderson Front Squat  – 20’ to Establish  – Start from bottom of squat position  – Rep is complete from bottom to stand back to the bottom rack position controlled Conditioning:  “Death By Front Squat” EMOM as Long as Possible  1 Front Squat 155/105

Strength:  5×5 Banded Shoulder Press – @50% 1RM – Red +150/ Org -150 – Single Loop – Rest 30”-45” between sets Conditioning: 18’ AMRAP  21 Calorie Skierg 15 Hang Power Clean 115/80 9 Push Press Accessories: 3×25 Wide Grip Bench Press 3×25 Dumbbell Hammer Curls

“Active Recovery/OpenGym” 30’ Max Distance Run – focus on pace that you can maintain  Core:  5’ AMRAP  2-4-6-8-10-etc… V-ups Elbows to Hand Planks Skill:  Handstand Hold Progression 3×1’ Overhead Plate Hold 3×30” Top Pike Push-up Hold 3×3 Wall Walks + 15” Hold Weightlifting:  Clean and

Strength:  5×5 Box Front Squat – @70% 1RM – Rest 30”-45” between sets Conditioning:  3 Rounds 1000m/800m Row 40 Alternating Forward Lunges 20 Box Jumps 24”/20” Accessories: 3×25 Good Mornings 3x12ea Alternating Single Leg Back Reverse Lunges 4x12ea Single Leg Romanian Deadlift 4×12 Glute Ham

Strength: 1RM Push Jerk – 20’ to Establish  Conditioning: 8’ AMRAP  30 Double Unders 6 Strict Wall Facing Handstand Push-ups 12 Knees to Elbows Accessories: 5×5 Shoulder Press 3×8 Kneeling Dumbbell Push Press 3×8 Dumbbell JM Press 4×1’ Static Earthquake Bar Hold 4×20 Row Pike-ups