“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

Meet at the chalk board at the top of the hour. If you are late jump into class where the rest of the class is. We are finishing a lot of work in an hour, don’t fall behind. If you are there early stretch, row, run or work on a skill.
Warm Up-
Overhead Squat Thearpy, 10 minutes
WATCH THE SQUAT THERAPY VIDEO BELOW… slow, slow slow slow down when you are doing this.

Grab an empty bar
As a class (coach will explain each movement before you do them)
15 Power Position Power Snatch
15 Hang Position Power Snatch Plus Overhead Sqat
15 Snatches from the shin

Strength-
work up to heavy Snatch single, taking it from the floor.
1,1,1,1,1,1,1,1   build up, between 7 and 10 attempts should be enough

WOD-