Training AM Session (6a)
A. Pink Loop
B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. Ring Dips
B4. Heavy Slamballs
B5. Tricep Pressdowns
B6. Banded Pressdowns
B7. Heavy Curls
B8. Conc Curls
Rest 3m, x3
C. Crossover
D. Mobility
Training PM Session (1p)
A. 1.5 Mile Run
B. Snatch Drops + Snatch Balance
C. Build To A Heavy BS Triple
*335
D. Week 4 20 Rep Back Squats
*235
E. 16m EMOM
"Press Your Luck"
Min 1: 15 Cal Ski
Min 2: 15 Heavy Swings
Min 3: 50 Du's
Min 4: Max Z-Press
*185 Reps
Monday, September 30, 2019
Friday, September 27, 2019
27 September
Training AM Session (6a)
A. Pink Loop
B1. 10 Cal Ski
B2. 6 Pullups
B3. 5 Anderson Squats (135/165/195/215)
B4. 20 Ring Dips
B5. Ham Curls
B6. 15 Heavy Slamballs
Rest 3m, x3
C. Mobility
Training PM Session (130p)
A. Strict Press 5x5
*145
B. Tested "The Matrix"
8 Rounds
500m Row
10 Burpees
10 Thrusters (135)
*Did Solo
*25:30 (Thrusters U/B)
A. Pink Loop
B1. 10 Cal Ski
B2. 6 Pullups
B3. 5 Anderson Squats (135/165/195/215)
B4. 20 Ring Dips
B5. Ham Curls
B6. 15 Heavy Slamballs
Rest 3m, x3
C. Mobility
Training PM Session (130p)
A. Strict Press 5x5
*145
B. Tested "The Matrix"
8 Rounds
500m Row
10 Burpees
10 Thrusters (135)
*Did Solo
*25:30 (Thrusters U/B)
Wednesday, September 25, 2019
25 September
Training (130p)
A. Every 4:00 For 16:00
0:00 - 0:15
Power Clean + Hold In Front Rack
0:15 - 0:30
Hang Squat Clean + Hold In Front Rack
0:30 - 0:45
Front Squat + Hold In Front Rack
0:45 - 1:00
Jerk + Hold In Front Rack
*Score is load used for Rounds 2,3,4
*185/225/225/225
B. Deadlift 5x3
*295 For All
C. For Time:
100 Du's
Then:
10 OTB Burpees
20 DL (245)
30 Heavy Wallballs
40 Yard Burpee Broad Jump
30 Heavy Wallballs
20 DL (245)
10 OTB Burpees
*9:56
A. Every 4:00 For 16:00
0:00 - 0:15
Power Clean + Hold In Front Rack
0:15 - 0:30
Hang Squat Clean + Hold In Front Rack
0:30 - 0:45
Front Squat + Hold In Front Rack
0:45 - 1:00
Jerk + Hold In Front Rack
*Score is load used for Rounds 2,3,4
*185/225/225/225
B. Deadlift 5x3
*295 For All
C. For Time:
100 Du's
Then:
10 OTB Burpees
20 DL (245)
30 Heavy Wallballs
40 Yard Burpee Broad Jump
30 Heavy Wallballs
20 DL (245)
10 OTB Burpees
*9:56
Tuesday, September 24, 2019
24 September
Training (1p)
A. Power Clean
Build To A Heavy Double
*285
B. With A Partner
8 Rounds
12 Cal Bike
10 PC (155)
100 Yard Run
You - Go - I - Go
*10:11 (With TC)
C. Tested ēvoFIT
EVERY 2M FOR 24M 0:00 - 2:00 200M RUN 10 SECOND DC HOLD 20 S/L V-UPS 2:00 - 4:00 10/5 CAL BIKE 10/10 FORWARD/REV BC 10/5 CAL BIKE 4:00 - 6:00 14/10 CAL SKI 15 KB HIGH PULLS
*COMPLETE, NO MISSES
*TOUGH
A. Power Clean
Build To A Heavy Double
*285
B. With A Partner
8 Rounds
12 Cal Bike
10 PC (155)
100 Yard Run
You - Go - I - Go
*10:11 (With TC)
C. Tested ēvoFIT
EVERY 2M FOR 24M 0:00 - 2:00 200M RUN 10 SECOND DC HOLD 20 S/L V-UPS 2:00 - 4:00 10/5 CAL BIKE 10/10 FORWARD/REV BC 10/5 CAL BIKE 4:00 - 6:00 14/10 CAL SKI 15 KB HIGH PULLS
*COMPLETE, NO MISSES
*TOUGH
Monday, September 23, 2019
23 September
Training AM Session (6a)
A. 10m Bike Erg (4,700m)
B1. 6 Pullups
B2. 20 Ring Dips
B3. 15 Heavy Slamballs
B4. 12 Seated BB Press
B5. Hammer Curls
B6. 5# Circles
Rest 3m, x3
C. Crossover
D. Mobility
Training PM Session (130p)
A. Build To A Tough Triple Back Squat
*335
B. 20 Rep Back Squat
*225
C. Every 2:00 for 16:00
The Club
200m Run (1st Curb)
7 Thrusters (95)
7 T2B
Max Cal Ski In Remaining Time Each Round
*102 Cals (14,13,13,13,13,11,11,12)
D. Pullovers x20
A. 10m Bike Erg (4,700m)
B1. 6 Pullups
B2. 20 Ring Dips
B3. 15 Heavy Slamballs
B4. 12 Seated BB Press
B5. Hammer Curls
B6. 5# Circles
Rest 3m, x3
C. Crossover
D. Mobility
Training PM Session (130p)
A. Build To A Tough Triple Back Squat
*335
B. 20 Rep Back Squat
*225
C. Every 2:00 for 16:00
The Club
200m Run (1st Curb)
7 Thrusters (95)
7 T2B
Max Cal Ski In Remaining Time Each Round
*102 Cals (14,13,13,13,13,11,11,12)
D. Pullovers x20
Sunday, September 22, 2019
Saturday, September 21, 2019
Thursday, September 19, 2019
19 September
Training (530a) Session
A.
"STUTTER" EMOM FOR 30M MIN 1: 15/10 CAL SKI MIN 2: 5 T2B + 5 BURPEES TO TARGET MIN 3: 5 T2B + 10 ALTERNATING DB SNATCHES (50/35) MIN 4: 5 T2B + 5 BURPEES TO TARGET MIN 5: REST
*Added 1 Cal To Ski Each Round
*Complete, Not Bad
B. Press 5x5
*135 For All
A.
"STUTTER" EMOM FOR 30M MIN 1: 15/10 CAL SKI MIN 2: 5 T2B + 5 BURPEES TO TARGET MIN 3: 5 T2B + 10 ALTERNATING DB SNATCHES (50/35) MIN 4: 5 T2B + 5 BURPEES TO TARGET MIN 5: REST
*Added 1 Cal To Ski Each Round
*Complete, Not Bad
B. Press 5x5
*135 For All
Wednesday, September 18, 2019
18 September
Training AM Session (1130a)
A. Swim Work With Ganassi
Training PM Session (130p)
A. Tested Throwdown Complex
*With Tyler
*200 Cals
*260/245
B. Deadlift
5x3 @ 275#
A. Swim Work With Ganassi
Training PM Session (130p)
A. Tested Throwdown Complex
*With Tyler
*200 Cals
*260/245
B. Deadlift
5x3 @ 275#
Tuesday, September 17, 2019
17 September
Training (1p)
A. Power Clean
*Build To Double
*275
B. Bench 5x5 @235
*Complete
C. 2 Rounds
250m Row Sprint
10 T2B
5 Burpees To High Target
Rest 3m B/W
*1:11, 1:09 = 2:20
D. Every 2m For 14m
"Tugboat 2.0"
8 Pullups
6 TnG PC (155)
4 OTB Burpees
Max DU's in remaining time
*7+547
A. Power Clean
*Build To Double
*275
B. Bench 5x5 @235
*Complete
C. 2 Rounds
250m Row Sprint
10 T2B
5 Burpees To High Target
Rest 3m B/W
*1:11, 1:09 = 2:20
D. Every 2m For 14m
"Tugboat 2.0"
8 Pullups
6 TnG PC (155)
4 OTB Burpees
Max DU's in remaining time
*7+547
Monday, September 16, 2019
16 September
Training AM Session (6a)
A. Pink Loop
B1. 10 Cal Ski Sprint
B2. 6 Pullups
B3. 20 Banded Ring Dips
B4. Seated Z-Press (75#)
B5. 15 Heavy Slamballs
Rest 3m, x3
C. Crossover
D. Mobility
Training PM Session (130p)
A. 3 RFT
400m Run
12 Burpee Box Jumps (24)
15 Thrusters (95#)
W/Vest
*11:47
B. Build To A Moderate Triple Back Squat
*325
C. 20 Rep Back Squat
*215#
D. "THE AVALANCHE"
10-8-6-4-2 BURPEE BOX JUMPS (30/24) SDLHP (135/85) PUSHUPS (MEN PLYO 2:1 / WOMEN 2:1) ROW 200/160M AFTER EACH ROUND
A. Pink Loop
B1. 10 Cal Ski Sprint
B2. 6 Pullups
B3. 20 Banded Ring Dips
B4. Seated Z-Press (75#)
B5. 15 Heavy Slamballs
Rest 3m, x3
C. Crossover
D. Mobility
Training PM Session (130p)
A. 3 RFT
400m Run
12 Burpee Box Jumps (24)
15 Thrusters (95#)
W/Vest
*11:47
B. Build To A Moderate Triple Back Squat
*325
C. 20 Rep Back Squat
*215#
D. "THE AVALANCHE"
10-8-6-4-2 BURPEE BOX JUMPS (30/24) SDLHP (135/85) PUSHUPS (MEN PLYO 2:1 / WOMEN 2:1) ROW 200/160M AFTER EACH ROUND
*10:37
E. KB Pullovers x20
Saturday, September 14, 2019
14 September
Training Session (7a)
IN A TEAM OF 3:
5M WORK 1M REST X6 AS MANY CALS AS POSSIBLE IN 5M 20/12 CAL SKI ROUNDS 1,2,3 COMPLETE 1 ROUND "BINDY" THEN ROUNDS 4,5,6 10 SYNCHRO LUNGE COMPLEX AS MANY CALS AS POSSIBLE IN 5M 20/12 CAL BIKE ROUNDS 1,2,3 COMPLETE 1 ROUND "BINDY" THEN ROUNDS 4,5,6 10 SYNCHRO LUNGE COMPLEX AS MANY CALS AS POSSIBLE IN 5M 20/12 CAL ROW ROUNDS 1,2,3 COMPLETE 1 ROUND "BINDY" THEN ROUNDS 4,5,6 10 SYNCHRO LUNGE COMPLEX *DID WITH BESSER AS TEAM OF 2
IN 18M, FIND TOUGH SNATCH
*225
1. "BINDY" IS 4 PULLUPS - 8 SYNCHRO BURPEES (2 PEOPLE WORKING) - 12 SYNCHRO SQUATS (2 PEOPLE WORKING). 2. LUNGE COMPLEX IS ENTIRE TEAM, LEFT FOOT LUNGE FORWARD - LEFT FOOT LUNGE B/W = 1. 3. SCORE IS CALS COMPLETED EACH ROUND. 6 SCORES TOTALING 1.
IN A TEAM OF 3:
5M WORK 1M REST X6 AS MANY CALS AS POSSIBLE IN 5M 20/12 CAL SKI ROUNDS 1,2,3 COMPLETE 1 ROUND "BINDY" THEN ROUNDS 4,5,6 10 SYNCHRO LUNGE COMPLEX AS MANY CALS AS POSSIBLE IN 5M 20/12 CAL BIKE ROUNDS 1,2,3 COMPLETE 1 ROUND "BINDY" THEN ROUNDS 4,5,6 10 SYNCHRO LUNGE COMPLEX AS MANY CALS AS POSSIBLE IN 5M 20/12 CAL ROW ROUNDS 1,2,3 COMPLETE 1 ROUND "BINDY" THEN ROUNDS 4,5,6 10 SYNCHRO LUNGE COMPLEX *DID WITH BESSER AS TEAM OF 2
IN 18M, FIND TOUGH SNATCH
*225
1. "BINDY" IS 4 PULLUPS - 8 SYNCHRO BURPEES (2 PEOPLE WORKING) - 12 SYNCHRO SQUATS (2 PEOPLE WORKING). 2. LUNGE COMPLEX IS ENTIRE TEAM, LEFT FOOT LUNGE FORWARD - LEFT FOOT LUNGE B/W = 1. 3. SCORE IS CALS COMPLETED EACH ROUND. 6 SCORES TOTALING 1.
Friday, September 13, 2019
13 September
Training AM session (6a)
A. Pink Loop
B1. 10 Cal Ski Sprint
B2. 6 Pull-ups
B3. 10-10 Banded Dips
B4. Anderson Squats
B5. 15 Bent Over Rows
B6. 10 Curls
C. Crossover
D. Mobility
PM Training Session (130p)
A. Press 5x5
*155
B. 6 Rounds
25 cal bike
60 DUs
6 Mups
Rest 1m BW
*Complete, all under 1:50 (With Jeff Moore)
A. Pink Loop
B1. 10 Cal Ski Sprint
B2. 6 Pull-ups
B3. 10-10 Banded Dips
B4. Anderson Squats
B5. 15 Bent Over Rows
B6. 10 Curls
C. Crossover
D. Mobility
PM Training Session (130p)
A. Press 5x5
*155
B. 6 Rounds
25 cal bike
60 DUs
6 Mups
Rest 1m BW
*Complete, all under 1:50 (With Jeff Moore)
Wednesday, September 11, 2019
11 September
Training (130p) Session
A. Deadlift 5x3 @ 65%
*265 For All
B. 16m For Max Complex of:
1 Squat Clean - 2 Front Squats - 1 Jerk
*255 - 275 - 285
C. "Francy"
9 Thrusters
9 C2B
400m Run
15 Thrusters
15 C2B
400m Run
21 Thrusters
21 C2B
400m Run
*115/75
*8:45 (U/B Except for 21 Pullups - 14/7)
D. 4 Rounds
5 Strict Pullups
10 Pushups
8/8 Unloaded Split Squats
Rest 1m, x4
A. Deadlift 5x3 @ 65%
*265 For All
B. 16m For Max Complex of:
1 Squat Clean - 2 Front Squats - 1 Jerk
*255 - 275 - 285
C. "Francy"
9 Thrusters
9 C2B
400m Run
15 Thrusters
15 C2B
400m Run
21 Thrusters
21 C2B
400m Run
*115/75
*8:45 (U/B Except for 21 Pullups - 14/7)
D. 4 Rounds
5 Strict Pullups
10 Pushups
8/8 Unloaded Split Squats
Rest 1m, x4
Tuesday, September 10, 2019
10 September
Training Session (130p)
A. Build To A Heavy Power Clean Double
*275
B. Bench 5x5 @ 65%
*235 For All
C. For Time
"Death Race"
30 Cal Bike
30 DL (225)
30 Burpee Box Jumps (24)
*4:18 (Broke DL 22/8)
D1. Incline Bench x8 (60#)
D2. 8 Inverted Ring Rows x8
Rest 2m, x2
E1. 20 Second L-Sit On Parallettes
E2. 20 Russian Twists
Rest 2m, x3
A. Build To A Heavy Power Clean Double
*275
B. Bench 5x5 @ 65%
*235 For All
C. For Time
"Death Race"
30 Cal Bike
30 DL (225)
30 Burpee Box Jumps (24)
*4:18 (Broke DL 22/8)
D1. Incline Bench x8 (60#)
D2. 8 Inverted Ring Rows x8
Rest 2m, x2
E1. 20 Second L-Sit On Parallettes
E2. 20 Russian Twists
Rest 2m, x3
Monday, September 9, 2019
9 September
Training AM Session (6a)
A. Pink Loop Run
B1. 10 Cal Ski Sprint
B2. 6 Strict Pullups
B3. Banded Ring Dips
B4. 15 Heavy Slamballs
B5. 20 Banded Pressdowns
C. Crossover Symmetry
D. Mobility
Training PM Session (130p)
A. Build To A Heavy Triple
*335#
B. Week 1 20 Rep Back Squat
*205#
C. Pullovers x20
E. Superior Amrap
14m Amrap:
10 C2B
20 T2B
30 KBS (1.5)
40 WB (20)
*4+51 Reps
F. Farmers Walk
A. Pink Loop Run
B1. 10 Cal Ski Sprint
B2. 6 Strict Pullups
B3. Banded Ring Dips
B4. 15 Heavy Slamballs
B5. 20 Banded Pressdowns
C. Crossover Symmetry
D. Mobility
Training PM Session (130p)
A. Build To A Heavy Triple
*335#
B. Week 1 20 Rep Back Squat
*205#
C. Pullovers x20
E. Superior Amrap
14m Amrap:
10 C2B
20 T2B
30 KBS (1.5)
40 WB (20)
*4+51 Reps
F. Farmers Walk
Saturday, September 7, 2019
7 September
Training AM Session (7a)
"Nate's Last Ride"
"STRENGTH CAMP" 0:00 - 40:00 4 SETS MAX REPS BW BENCH IMMEDIATELY INTO MAX STRICT PULLUPS OR MAX STRICT MUSCLE-UPS (2:1) IMMEDIATELY INTO 30 SECOND MAX CAL SKI IMMEDIATELY INTO MAX SET OF PUSHUPS
*14/14/13/30 = 71
*10/13/13/21 = 57
*10/15/13/23 = 61
*10/15/13/24 = 64
= 253 Reps (Used 235# Bench) 32:00 - 45:00 AS MANY SETS AS POSSIBLE OF: 10/5 CAL BIKE SPRINT 10 U/B HANG? POWER CLEANS (135/85) *BIKE SPRINT MUST BE DONE IN <15 SECONDS 30 SEC U/B HOLLOW HOLD
*2 Sets 1. EACH ROUND SCORED AS: BENCH REPS + PULLUPS + CALS + PUSHUPS 2. REST AS NEEDED AFTER PUSHUPS BEFORE STARTING NEXT ROUND BUT MUST HAVE 4TH SET COMPLETED BEFORE THE 25M MARK. 2. TESTED THIS WITH A 30M CLOCK FOR PART 1. WENT QUICK BUT GOOD.
"Nate's Last Ride"
"STRENGTH CAMP" 0:00 - 40:00 4 SETS MAX REPS BW BENCH IMMEDIATELY INTO MAX STRICT PULLUPS OR MAX STRICT MUSCLE-UPS (2:1) IMMEDIATELY INTO 30 SECOND MAX CAL SKI IMMEDIATELY INTO MAX SET OF PUSHUPS
*14/14/13/30 = 71
*10/13/13/21 = 57
*10/15/13/23 = 61
*10/15/13/24 = 64
= 253 Reps (Used 235# Bench) 32:00 - 45:00 AS MANY SETS AS POSSIBLE OF: 10/5 CAL BIKE SPRINT 10 U/B HANG? POWER CLEANS (135/85) *BIKE SPRINT MUST BE DONE IN <15 SECONDS 30 SEC U/B HOLLOW HOLD
*2 Sets 1. EACH ROUND SCORED AS: BENCH REPS + PULLUPS + CALS + PUSHUPS 2. REST AS NEEDED AFTER PUSHUPS BEFORE STARTING NEXT ROUND BUT MUST HAVE 4TH SET COMPLETED BEFORE THE 25M MARK. 2. TESTED THIS WITH A 30M CLOCK FOR PART 1. WENT QUICK BUT GOOD.
Friday, September 6, 2019
6 September
Training AM Session (6a)
A. Run Pink Loop
B1. 10 Cal Ski
B2. 6 Strict Pullups
B3. Pulldowns
B4. 60 1/2 Rep BB Presses
B5. 20 Ring Dips
B6. 10 Back Squats
Rest 3m, x4
C. Mobility
Training PM Session (130p)
A. Every 5m For 20m
400m Run
16 Cal Bike
*1:36
+
400m Run + 1 Lap
17 Cal Bike
*2:06
+
400m Run + 2 Laps
18 Cal Bike
*2:45
+
400m Run + 3 Laps
19 Cal Bike
*3:22
*Total Time - 9:49
A. Run Pink Loop
B1. 10 Cal Ski
B2. 6 Strict Pullups
B3. Pulldowns
B4. 60 1/2 Rep BB Presses
B5. 20 Ring Dips
B6. 10 Back Squats
Rest 3m, x4
C. Mobility
Training PM Session (130p)
A. Every 5m For 20m
400m Run
16 Cal Bike
*1:36
+
400m Run + 1 Lap
17 Cal Bike
*2:06
+
400m Run + 2 Laps
18 Cal Bike
*2:45
+
400m Run + 3 Laps
19 Cal Bike
*3:22
*Total Time - 9:49
Wednesday, September 4, 2019
4 September
Training (1p) Session
A. Clean Pulls From Blocks
3x3
B. Clean High Pulls From Blocks
3x3
C. Power Clean From Blocks
Doubles OTM For 8m
*Built To 255#
D. Class WOD
2m Work/1m Rest For 7 Rounds
10 DL (225)
50 DU's
Max Over The Bar Burpees In Remaining Time
*151 Burpees
A. Clean Pulls From Blocks
3x3
B. Clean High Pulls From Blocks
3x3
C. Power Clean From Blocks
Doubles OTM For 8m
*Built To 255#
D. Class WOD
2m Work/1m Rest For 7 Rounds
10 DL (225)
50 DU's
Max Over The Bar Burpees In Remaining Time
*151 Burpees
Tuesday, September 3, 2019
3 September
Training Session (1p)
A. Squat EMOM
Even: 3 Front Squats
Odd: 6 Back Squats
*245# (Tough)
B. "TERRIBLE TWO'S"
EMOM FOR 15M MIN 1: 15/11 CAL ROW MIN 2: 8/8 KB SA PUSH PRESS (1.5/1) MIN 3: MAX CALS SKI *SKI STARTS WITH 2 AND ENDS WITH 2 BURPEES.
A. Squat EMOM
Even: 3 Front Squats
Odd: 6 Back Squats
*245# (Tough)
B. "TERRIBLE TWO'S"
EMOM FOR 15M MIN 1: 15/11 CAL ROW MIN 2: 8/8 KB SA PUSH PRESS (1.5/1) MIN 3: MAX CALS SKI *SKI STARTS WITH 2 AND ENDS WITH 2 BURPEES.
*98 Cals
1. BEFORE STARTING THE SKI, NOT BEFORE THE MINUTE BEGINS, ATHLETE MUST COMPLETE 2 BURPEES. WHEN FINISHED WITH THE SKI, ATHLETE MUST COMPLETE 2 BURPEES BEFORE STARTING THE ROW. THE BURPEES CAN OVERLAP INTO THE ROW MINUTE BUT THEY MUST BE OFF THE ROWER BY 50 SECONDS OR THEY MISS THAT ROUND.
2. FOR ANY MISSED ROUNDS, SUBTRACT 6 CALS ON THE SKI.
3. SCORE IS TOTAL CALORIES ON THE SKI
C. Tested ēvoFIT
7M STATIONS:
STATION 1:
100M ROW
10 OHD LATERAL STEPOVERS
10 SECOND BICEP HOLD
200M ROW
20 OHD LATERAL STEPOVERS
20 SECOND BICEP HOLD
300M ROW
30 OHD LATERAL STEPOVERS
30 SECOND BICEP HOLD
400 - 40/40
500 - 50/50
STATION 2:
10 TORPEDO JUMPING JACKS
10 PLANK JACKS
10 TORPEDO RUSSIAN TWISTS
10 SECOND HOLLOW
20-20-20-20
30-30-30-30
40-40-40-40
STATION 3:
5-10-15-20-25-30
BIKE CALS
WALLBALLS
BANDED TRICEP PRESSDOWNS
*Completed
Monday, September 2, 2019
2 September
AM Session 1 (6a)
A. 1.25m Run
B1. 10 Cal Ski
B2. Bottom Up Front Squats x4 (145/205/205/205)
B3. 20 Ring Dips
B4. 12 Heavy Slamballs
Rest 3m, x4
C. Mobility
AM Session 2 (10a)
"LABOR DAY" WITH A PARTNER: 400M SB RUN 20 CLEAN AND JERKS (155/95) 750/600M ROW 60 T2B 50/30 CAL BIKE 60 WALLBALLS (30/20) 400M SB RUN 20 THRUSTERS (155/95) 750/600M ROW 60 KBS (2/1.5) 50/30 CAL BIKE 60 C2B/CHIN OVER PULLUPS 400M SB RUN
*27:03 (With DP/50 Second PR) 1. RUNS ARE WITH A 30/20 SLAMBALL. 2. CAN BREAK UP WORK HOWEVER YOU WANT BUT BOTH HAVE TO RUN. 3. WALLBALLS ARE DONE WITH SLAMBALL. (30/20) 4. MEN ROW FIRST THEN BIKE AS WRITTEN. WOMEN BIKE AND THEN ROW.
A. 1.25m Run
B1. 10 Cal Ski
B2. Bottom Up Front Squats x4 (145/205/205/205)
B3. 20 Ring Dips
B4. 12 Heavy Slamballs
Rest 3m, x4
C. Mobility
AM Session 2 (10a)
"LABOR DAY" WITH A PARTNER: 400M SB RUN 20 CLEAN AND JERKS (155/95) 750/600M ROW 60 T2B 50/30 CAL BIKE 60 WALLBALLS (30/20) 400M SB RUN 20 THRUSTERS (155/95) 750/600M ROW 60 KBS (2/1.5) 50/30 CAL BIKE 60 C2B/CHIN OVER PULLUPS 400M SB RUN
*27:03 (With DP/50 Second PR) 1. RUNS ARE WITH A 30/20 SLAMBALL. 2. CAN BREAK UP WORK HOWEVER YOU WANT BUT BOTH HAVE TO RUN. 3. WALLBALLS ARE DONE WITH SLAMBALL. (30/20) 4. MEN ROW FIRST THEN BIKE AS WRITTEN. WOMEN BIKE AND THEN ROW.
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