Warm up

4 rounds
5 Pull ups
10 Push ups
15 Squats

Sweat session today. There’s no avoiding the bike!
Will split classes over 8 between the bikes and rowers. one group start on the bikes, one group start on the rower. It doesn’t matter where you start

**SCORE IS TOTAL REPS TODAY
Wod 1-12 Minutes amrap
12 cals (bike or rower)
12 Med Ball cleans 20/14

Rest 3 Minutes and wipe your machine down
Wod 2- 12 minutes amrap
12 cals (the machine you didnt use for wod 1)
12 Slam balls over the shoulder

EXTRA work
3 Rounds
1 Minute plank
1 minutes side plank right side
1 minute side plan left side

Warm up-
3 Rounds
5 pull ups (strict if you can, scale back from that)
10 push ups
15 Squats

Strength/skill
10 Minute Emom
Even minutes 10 strict barbell presses
Odd minutes 30 Seconds plate hold overhead

Wod
14 minutes
6 Clean and jerks 155/105
8 pull ups
200m run

Warm up
3 rounds
Run 200m
20 jumping jacks
10 squats with a 1 second hold at the bottom

Strength
Warm up to heavier a set of 3 to 5 back squats then go
3-3-3-3-3 5 sets of 3. we are getting back into the swing of things. time to add a little bit of weight on the heavier side of things

Wod
30-20-10
Kettlebell swings
push ups
Goblet squats with your KB

Warm Up

3 rounds
20 Jumping jacks
10 push ups
10 squats

*fitness with a single dumbbell 70/50

Wod 1- 8 Minute amrap
10 push press (5 one arm, 5 other arm
8 Pull ups
6 Burpees

Rest 4 minutes
Wod 2- 8 minute Amrap
10 single arm thrusters (5 one arm, 5 the other arm)
10 DB snatches (5 one arm, 5 the other arm)

Rest 4 minutes
Wod 3
5 Minutes max reps of single DB alternating man makers!

8 am- lets try this again
Mile time trial

Open gym inside and outside from 6:30am to 11am

Wod 10am
Run, 400 m
15 Back Squats 225/155 lbs
Run 400 m
12 Back Squats 225/155 lbs
Run,400 m
9 Back Squats, 225/155 lbs

Other Equipment Conversions: Replace each 400 m of running with 25 cals on the Assault Bike. 500 m on the Concept 2 Rower,
500 m on the Concept 2 Ski Erg,

REST 5 MINUTES

Run a mile or row 2000m.

Score is total time