8am Endurance-
30 minute Amrap
Minutes 1 through 10- accumulate as many bike cals as possible
Minutes 10 through 20-Accuulate as many rower cals as possible
Minutes 20-30 do an Amrap of 10 burpees and 200 meter run

9am Mobility

Teams of 2:
NOTE FOR WORKOUT. IF YOU DO NOT COMPLETE YOUR SHUTTLE RUNS IN THE 4 MINUTES CAP STOP Running at 4 minutes and do 45 minutes of cleans while you are supposed to be resting
0-4:00
35/25 Cal Row
35 10m Shuttle Sprints
Max Power Cleans 135/95

4 Min Rest

8:00-12:00
30/21 Cal Row
30 10m Shuttle Sprints
Max Power Cleans 155/105

Rest 4 Minutes

16:00-20:00
20/13 Cal Row
20 10m Shuttle Sprints
Max Power Cleans 205/145

Rest 4 Min
THEN 3 Rounds for time
30 Weighted Sit ups
50′ weighted lunge with dumbbell in each hand
50′ sled push
50′ HS Walk

Warm Up
2 rounds
400m Run 5 Pull Ups 10 Push Ups 15 Air Squats

Strength
Thruster Build to a Heavy Single or 5×5 Technique work

Wod
15 Min AMRAP
1 Rope Climb
6 Alt DB Snatches (70/50)
12/8 Cal Bike

*Night Classes- Special guest coach Jordon Garrison will be teaching all the night classes. He has surprise. There will be a snatch seminar for every class.

Warm Up
16mEMOM
Minute 1-See The Light Sit ups
Minute 2- Heel Touches
Minute 3- Band Pull Downs
Minute 4-Mountain Climbers
All sets 30sec on 30 rest

Wod
00-3:00 Minutes
2 RDs
10 Push Press 95/65
10 Box Jump Over
Minutes 3-6
2 RDs
12 Push Press 12 Box Jump Over
Minute 6-9
2 RDs
14 Push Press
14 Box Jump Overs

Warm up
2 rounds 150m Row
7 PVC Strict Press
5 Jump Squats
10 PVC Pass throughs

Strength
Push Press 5-5-5-3-3-2-2 (5s@65% 3s@70% 2s@75)

Wod Rx (advanced)
9 Muscle ups
50′ HS Walk
5 Squat Snatches (135/95)
7 RMU
50′ HSW
5 Squat Snatches
5 RMU
50′ HSW
5 Squat Snatches

Wod Version 2 Intermediate
25 Chest to bar pull ups (or regular pull ups, or ring rows)
15 Handstand push ups, (or accumulate 2 minutes of handstand hold or 100ft bear crawl)
10 Snatches, power or squat, 95/65 65/45
20 chest to bars (or regular pull ups or ring rows)
15 hspu or appropriate sub from above
10 Snatches
15 chest to bars
15 hspu or sub from above
10 snatches

Come in and bike, row, or roll out until 5 after, then we are jumping into this EMOM
Warm up
16m EMOM
Minute 1-15/12 cal row
Minute 2-40 Double Unders
Minute 3-12/9 cal bike
Minute 4-6 Goblet squats

Wod For tIme
750/600m Row
150 Double Unders
50 Hang Clean DB Clean and Jerks (50/35)

Accessory work if there is time left in class
8 minutes EMOM
even minutes 40 seconds of max push ups
odd minutes 40 seconds of max strict pull ups.