DON’T FORGET The Nutrition Challenge meeting is TODAY AT 11am. You DON’T have to be signed up to attend the meeting, we can answer any questions you have before you get set up. Click here for the link to register.

ENDURANCE:
Option 1:
Mile Time Trial Run
To properly warm up for the mile Run two 800’s slowly. On the second 800m, sprint for 10 seconds, run slow for 20, sprint 10, run slow ext. You want to be completely warmed up before you run this all out mile. We are retesting in 8 weeks.
Option 2:
Row 4000 Meters immediately into
“Death Race”
5 Rounds for Time
15/10 calorie Assault Bike
10 Burpees

MOBILITY AT 9AM

WORKOUT:
Going Solo Today
RX: Buy In-50 Burpees
3 Rounds
800M Run
80 Double Unders/80 Singles
21 Push Press 115/85
Cash Out-50 Burpees

SCALED:Buy In-30 Burpees
3 Rounds
600M Run
80 Singles
21 Push Press 95/65
Cash Out-30 Burpees

Don’t forget about the Nutrition meeting tomorrow at 11am. You do NOT have to be part of the challenge to attend. If you are ready to register just click here.

Warm Up: 2 Min Bike-Run-Row
2 Rounds
10 Lunges
8 Good Mornings With Empty Barbell
6 Strict Press

Strength:
Back Squats
10 Min EOMOM
5 Reps Starting at 65% Going to 85%

20 Min AMRAP
7 Power Clean and Jerks RX: 135/95 INT: 115/85 BEG: 95/65
7 Bar Facing Burpees
200m Run

You should be pushing for 5 Rounds as your score for this workout. It is 20 minutes so keep a steady pace .

Warm up-
16 Minute Amrap (4 rounds)
Minute 1-8 Burpees
Minute 2-12 Heavy Curls (6 each arm)
Minute 3-12 single dumbell tricep extension (over head)
Minute 4-30 Second hollow hold

Get space ready for wod and practice these new movements

8 Minute Amrap
10 Single Arm Hang Dumbbell Split Snatches 70/50
10 Toes To Bar
*must alternate arm every rep
Rest 4 minutes
8 Minutes Amrap
10 single arm hang dumbell clean and jerk
10 Bike or Rower Cals

Nutrition meeting tonight at 8pm, you do not have to be part of the challenge to attend. Come in and learn what the challenge is all about and learn all about macros.

Today we learn progressions!
Warm up-
15 Minutes of Snatch Progressions- you can load the weights on.. a little bit.. if you are comfortable with the movement, but this is not a max out day.
Followed by 15 minutes of Muscle up or pull up progressions. If you have your muscle-ups practice strict muscle ups but don’t gas out for the wod.
**If you want to keep snatching the second 15 minutes go ahead, if you want to practice muscle up or pull progressions meet the coach at the rig

Wod- 25 minute cap

1,000m Run (run to the center (zepplin sign) of the building just BEFORE the post office)
30 Squat Snatches 115/85
30 Bar Muscle Ups

Warm Up-
2 Mins. Run/Bike/Row
THEN 3 rounds
7 Good Mornings
2 Turkish Get Ups Each Arm

Strength
Bench Press/Pull ups superset
5 sets of 5 Bench
*immediately after bench do pull ups or progressions for 1 minutes

Wod *There is 3000 meters total of rowing in this, this is going to take a little awhile. Can sub the row for a run. 300m would be where the sidewalk starts

10 Rounds For Time
1 Wall Walk (nose and toes to wall if you can get back that far)
300m Row **Rest 2 Mins Between Rounds