Workout of the Day

Power Snatch
Every 2:00 For 5 Sets
5 Touch and Go Power Snatches
Building to a heavy 5 for the day

For Time
75/60 Calorie Bike
75 OHS 75/55

Leroy
19 Minute AMRAP
2020m Row
AMRAP with remaining time
6 Shuttle Runs (25ft Down and Back)
2 Deadlifts 315/215

Gym is Closed!

Get outside – have a great weekend!

Upper Body Strength
Seated DB Shoulder Press
4 Sets of 10 Reps
Paired With
Alternating DB Curl
4 Sets of 10 Reps (each arm)

For Time
30 C2B
30 Bar Facing Burpees
30 Dips
30 Bar Facing Burpees

Partner WOD
35 Minute AMRAP
35 Cal Ski Erg
70 Sit Ups
105 Double Unders
140 Cal Row

Lower Body Strength
Back Rack Box Step Up
4 Sets of 6 Reps (each leg)
Paired With
KB Goblet Good Morning
4 Sets of 12 Reps

8 Minute AMRAP
4 Clean and Jerks @135/95
8 Box Jump Overs 24/20
16 Wall Balls 20/14

“””Blow Torch“”””
Working Intervals
Every 6 Minutes For 5 Sets
100m Run
15 TTB
25/20 Cal Bike

*score slowest round

Power Snatch
Every :30 For 20 Sets
1 Power Snatch @5-10lbs heavier than last week

3 RFT
10 OHS 115/75
400m Run

Functional Sunday
24 Minute EMOM
14/10 Cal Row
10 Burpees
12/9 Cal Bike
:45 Second Plank

Minnesota Mash Up
For Time
10 Wallballs (20, 14lb)
50 Sit-ups
20 Wallballs
40 DB Single-arm OH Squat (50, 35lb)
30 Wallballs
15/10 Ring Muscle-ups
40 Wallballs
200 Double-unders
50 Wallballs
10 DB Clean & Jerks (50, 35lb)
Time Cap: 25 Minutes