MAX OUT WEEK,

Warm Up
Row 5 Minutes-
30 squat therapy squats against the wall
Grab a bar and head to the rack
USE SPOTTERS THIS WEEK! THESE ARE MAXES. If you are not comfortable maxing out, go for a 3 rep max and we can get a good idea of your regular max.
2 sets of empty bar back squats
then
5@50%, 5@60%, 3@75%, 3@85% Then start your singles until you max out.   This should really take almost the entire hour. Work with someone!

Wod (if you still want to do it)
8 Rounds
1 minute row sprint
1 minute rest

Wod will take 16 minutes total.

“Catalina Wine Mixer”
Changing it up today. Partners will be picked at random. Don’t be shy!

800M Run Warm up

Then 5 stations 3 rounds of this, one partner works at a time! Team work.. if someone is dying out, pick up the slack Jack.
2 Minutes of Wall Balls
2 Minutes of Rowing
2 Minutes of kb swings
2 Minutes Slam Balls
2 Minutes weighted lunge, one partner lunge at a time.
Score is total reps, easier to keep a running total through all 5 stations

REST 3 Minutes and Repeat

Tonight is Party Night
https://www.facebook.com/events/2067901483476965/

8am Endurance
Train Harder Triathlon
Run 2 miles
Row 2k
Bike 5 miles on the assault bike

Scaling-
Run 1 Mile
Row 1k
Bike 2.5 Miles

9am Mobility

10am-
“The Bill” Happy Birthday Bill! This workout is dedicated to you! Show up and find out what it is.

It’s not a partner workout, this one will be solo!

Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from.

Warm up-
Lets jump right into deadlifts so you have a little time to recover for “Fight Club”
40 Weighted good mornings,
20 Light deadlifts. form form form.

Strength- Deadlifts
DO NOT add 10 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%

Get enough equipment out to have stations. Not every person will start at the same station in classes over 7 people. Keep the bikes in one area, the bars in another area, the boxes  not scattered all over.
Thanks

Fight Club Wod

• 3 Rounds of 1:00 Max Reps of each of the following exercises in a row:
• Thrusters (95/65#)
• Power Cleans (95/65#)
• Box Jump Overs (24/20″)
• Pull Ups
• Assault Bike Calories
• 1 min Rest between each completed round.

Meet at the chalk board at the top of the hour. If you are early DON’T start the warmup. Stretch, bike, run, row or work on a weakness…. doubles.. pull ups…. pistols…. so many to chose from.

Warm up-
4 Rounds
10 Rower Cals
15 Push ups

Strength- Bench Press DO NOT add 5 pounds onto last week. Use the same max number as last week. Just 2 more weeks to go then we start a new strength program
5@40%
5X50%
3×60%
3×80%
3X85%
Amrap @ 90%

Review the Dumbbell Snatch

Wod-
For Time:
800m Run
30 ALTERNATING Dumbbell snatches
400m Run
30 ALTERNATING Dumbell snatches
800m Run