Warm up
3 Rounds
7 Strict press
7 Push press
7 Split jerk
Run 200

Strength
5 sets of 2 Split jerk. Build up weight. Focus on technique

Wod- Nothing fancy, just work
16 Minutes Amrap
10 D-balls over the shoulder as heavy as you can find
20 lunges with your ball
Run 200 m with your ball

Just a wod today! a 3 part wod

Nice long warm up
4 Rounds
5 ring rows (ring rows for everyone
5 Push ups
10 squats
200m run

Take 10 minutes to get your bar ready and go through a couple rounds of each part of this workout at a slow controlled pace.

Wod
10 Minute emom (turns into an amrap if you don’t complete the work in the minute
5 Pull ups
10 push ups
15 Squats

Rest 5 Minutes

10 Minutes emom
5 Toes to Bar
3 squat cleans 95/65

Rest 3 Minutes
3 Min amrap max thrusters 95/65


**Rx is if you do the the movements and the weights AND finish both the EMOMs without skipping a round.

Warm up
3 Rounds
7 Front Squats with and empty bar
7 Push ups
200 m run

Strength 5 by 4 front squats at moderate weight to get your legs nice a tired for the workout. 70+ percent

Wod- Repeat wod. Compare to July 6th
20 Min Amrap only the calories count
Bike verions
100 burpees over your bar
With remaining time bike for max cals

Rower Version
100 burpees over your rower
with remaining time row for calories

Come in, get your equipment ready, do the warm up on the board and we will start at 10:15 sharp

Change it up a little. Just one workout today, but its a tough one. keep simple. If all the inside spots are full you can still show up and workout outside. Just reserve an outside spot
Pace yourself
25 Minute Amrap
20 KB swings
20 Burpees
40 Wall Balls
Run 400m

August 1st. 5 months left in the year!
Typically August and September are the hottest and most humid months, be sure to stay hydrated. If you are new to the gym, take it easy! the air conditioner is broken.

Train Harder Triathlon V.2
row 1500
run 1 mile
BIKE 40
row 1000
run 800
bike 30
row 500
run 400
bike 20



9am and 10am

Filthy 50 with a time cap- Careful on those box jumps
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good mornings with an empty bar
50 Wall ball shots, 20/14
50 Burpees
50 Double unders