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

Olympic Weightlifting Day
Class will be different today. If you really don’t feel like doing the Weightlifting you can row or run 5k or 10k

Here is how today will work
The first 10 minutes of class we will be going over and doing a warmup that covers the clean and jerk and the snatch

You will then have 10 minutes to build up to heavy snatch
We will reset the clock and you will 10 minutes to perform 3 of your heaviest attempts at the Snatch. Kind of like a weightlifting meet. When you are ready to make an official attempt tell the coach. You only get 3 attempts in those 10 minutes.

At the end of 10 minutes take weight off your bar and you will have 10 minute to warm up for your 3 clean and jerk attempts.

Clock will be reset to 10 minutes and you have 3 attempts at that lift.

Have to stay on schedule for this as it’s going to take the entire hour. Be on time for this class or wait until the next class.

Warm up
2 Rounds
4 Strict press
6 push press
8 push jerks
200 m run

Strength 18 minutes every other minute on the minute go as heavy as possible on all 9 working sets
3×3 Strict press (1 set every other minute, 6 minutes total)
Increase weight
3×3 push press (1 set every other minute 6 minutes total
Increase weight
3×3 Push jerk (1 set every other minute, 6 minutes total)

Wod
5 rounds for time of:
50 Double Unders
15 Push Press, 75/55 lbs
10 Toes-to-bars

*this is a lower rx weight for the gym, that means GO FAST. Push press should be unbroken through just about every round. Feel the burn.

Warm up, 5 minutes of run, row or bike

How’s your deadlifts go yesterday? Take a little break from the heavy weights and go into suns out guns out training.


16 Minute EMOM (4 Rounds) *with a single DB
Minutes 1- 7 Curls each arm
Minute 2- 14 Overhead tricep extensions
Minute 3- 14 single arm floor presses
Minute 4- 45 seconds max effort sit ups *weighted if you want

Workout of the day – If you want to wear a vest, wear a vest
5 Rounds
7 Pull ups
20 med ball cleans
10 Push ups