Endurance-
Everybody’s favorite-
Yasso 800’s (common, extremely tough,  workout in the marathon world)
this workout is supposed to 10×800 (few people can finish this workout hitting all 800’s at the same pace) Work to rest ratio is 1 to 1.
We will adjust! Watch this video starting at 12:40  https://www.youtube.com/watch?v=_sO_V5NDdcQ
Some games athletes are running these at sub 3:00 for every 800.. thats a 6 minute mile pace.   Jason Khalipa and Ben Smith run.. you should too.

9am- Mobility with Amanda- Be sure to ask Amanda getting your kids into her kids class!

10am Partner Wod- 30 minute AMRAP One partner working at a time, split work how you want
50 Cal Row
100M Sled Push (one partner push down, one push back)
50 Cal Bike
100M Sled Push
50 Cleans 135/95
100m Sled push
50 KB swings
100m sled push

LAST DAY LAST DAY LAST DAY Today is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up-
40 OHS with a dumbbell
40 OHS with a pvc
2:00 minute wrist stretch. Hands on ground turned towards you… stretch it out
20 Front squats with an empty bar

Strength
Front Squat
In 5 sets work towards a 7 rep max front squat
7,7,7,7,7

Wod-
18 Minute Amrap
100 wall ball buy in (get chalk, keep track of your reps, make a mark every 10 reps)
Remaining time do an Amrap of
30 Slam balls 50/30 pounds
2/1 Rope climbs (4 rope pulls from the floor)
200M Sprint

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up
Lets do something different- 42 overhead single arms dumbbell squats
5 Minutes Bike or Row
25 Light Deadlifts, lets get your for right before we start the strength

Strenght
Deadlifts
8,8 (lighter) 6,6 Moderate weight 70 percent) 4,4 (80-85 percent) 2,2 (95+ percent)

Wod-
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs

Accessory
Bestie Sled Push
Start with and empty sled
one person pushes it down and back to the cones, next person goes
ADD WEIGHT and repeat.
go until someone cant push it

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Super duper surprise- 40 Overhead squat with a dumbbell
40 overhead squat with pvc
Grab an empty bar and start practicing snatching

Strength 2 VERSIONS Pick one
10 Minutes EMOM

Perform this complex without dropping the bar if you can overhead squat
1 squat snatch + 1 Overhead squat + 1 hang squat snatch + 1 overhead squat

If you cant overhead squat yet perform this complex without dropping the bar
2 power snatches from the floor
2 power snatches from the hang

Wod
15 Minute Amrap
10 chest to bar pull ups (sub regular pulls ups or ring rows 10/15)
10 Thrusters 95/65
10 bike or rower cals
1 Sled push

Friday is the cut off day to sign up for the 6 week inter-gym challenge. The scoring system makes this a level playing for everyone! Its going to come down to who shows up consistently, keeps their nutrition in check, and puts in their best effort for every workout.
Click HERE for details.

Warm up-
40 Overhead one armed squats with a dumbbell
1000m row or 800m run
20 pulls ups
grab an empty bar and practice the MisFit complex below
OR
spend 15 minutes practicing the misfits complex

Strength starts at :15 after the hour so if you need more time to
20 Minute running clock to find a Max Misfits Complex- if you finish early, hop on a bike
—- without dropping the bar find your max at this complex
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
(VIDEO POSTED HERE, CLICK TO SEE IT)

Wod- Starts at 35 after
3 Rounds:
Run 400m
15 Burpees over your dumbbell
30 Dumbbell Snatch 50/35lbs