We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item, check a box off… fast and easy and money saving.
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1

Tuesday
Warm Up
5 Minutes Bike
20 squats- Hold 5 seconds at the bottom. Grab onto the rig for balance if you need to

Strength
Back Squats
4 Sets of 10 (2 sets of 10 with an empty bar and light weight to warm up)

Wod
10 rounds For Time *mark your rounds, 10 is a lot to keep track of
15 Double Unders
5 Front Squats 185/135
10 Slam balls 50/30

Warm Up-
500M Row
40 walking lunges
40 high knees (watch this guy, https://www.youtube.com/watch?v=wYHOU9EJWdM
40 Pass throughs

Strength- Start this emom together
Every minute on the minute for 10 minutes do
-1 squat clean
-1 hang Power Clean
2 Jerks

*Figure out your starting weight before we start the emom

Workout of the day-

14 Minutes

10 toes to bar
100M Run
10 Burpee Box Jump Overs

Extra Core Work
30 seconds hollow holds
30 seconds rest
go for 6 rounds.

Wod Starts at 10:15, warm up before then, Teams can start after different stations to spread people out.

Wod- Teams of 2- 3 rounds, 2 minutes per station-  3 minutes rest every 10 minutes

As many reps as possible at each station

Burpees
Kb Swings 55/35
Bike Cals
Power cleans 155/115
Slam Balls

8am endurance-
We’ve done this before, and its tough
6×500 max effort row.
Pair up with someone who rows about as fast as you. They row, you rest, then switch back and forth.
If you have the legs for it run 1 mile after, not fast, but not a pace where you cant carry on a conversation, push it a little bit

9am- Open gym to make up a wod from this week
-or-
Warm Up- Partner bike ride, 1 minutes each, 5 rounds each
Run-
4 x 400 meters (3×400 if you are newer to the gym)
Rest to run ratio is one to one. (1;45 to run it, thats how long you rest before the next one)
Wod
20 Minute Amrap (use the same kettle bell for each movement, so you’ll probably go a little lighter than normal
20 Kb swings
20 Kb squats
20 Kb presses overhead
Run 200M
^tip for this wod. Break your 20’s up early into two sets of 10.. 20 minutes is a long wod.

10am Chipper Wod. Solo, no partner. Doesnt matter what order you do this in, just make sure you drag the sled after every movement.

30 minute cap- Push, pull drag-
60 rower cals
drag the sled one rope length
60 Kb Swings
Drag the sled one rope length
60 push ups
Drag the sled one rope length
60 pull ups (sub ring rows)
Drag the sled one rope length
60 air squats
Drag the sled
60 slam balls
drag the sled
60 walking lunges with your slam ball
drag the sled

Warm Up-
Team Bike
8 minutes- switch every 30 seconds.. push a little bit

Strength-
Front squat Friday-
8-7-6-5-4-3-2-1
Build up slow… find a 1 rep max if you want

*I know we just did wall balls.. this will be great for your sore legs

Wod- Version 1
12 minutes
3 Thrusters 95/65
3 Bar Muscle ups
6 thrusters
3 bar muscle ups
9 Thrusters
3 bar muscle ups
12 thrusters
3 bar muscle up
*** Keep Going up.. thrusters go up by 3 each round, bar muscle ups stay at 3

Version 2 Thrusters stay the same but its 7 pull ups per round
Version 3- The thrusters go up by 3 each time but the ring rows stay the same. 10 per round.