Fitness and Performance

1. 15 mins of gymnastics work

2. Partner leap frog
15 min amrap
20-Ab mat sit ups
10-Box jump overs 24/20
15-KB swings 53/35

Fitness

1. 10 min emom
2-OH Squat start at 70% then build up

2. 3 rounds for Time
400m Run
25-Wallballs 20/14
10-Chest to bar pullups
25-Push ups

Performance

1. 10 min emom
1-Hang squat snatch start at 70% then build up

2. 3 rounds for Time
400m Run
25-Wallballs 20/14
10-Chest to bar pullups
25-Push ups

Fitness and Performance

1 Deadlift
4×3 at 75-80%

2. 4 Rounds for Time
50-Double Unders
12-Toes to Bar
8-Hang power cleans 135/95
4-Soulder to Overhead 135/95

Fitness and Performance

1. Find 1 rm clean

2. 15 mins clock
50/40 cal row buy in
Remaining time amrap
10-dumbbell snatch 50/35
8-dumbell lunge
6-burpees over dumbbell

Fitness and performance

Partner Wod

2 person team
2000m ski (250m x 8)
2000m row (250m x 8)
1000m run (100m x 10)
50-synchro goblet squats w 50/35 dumbell

Fitness and Performance

1. Deadlift 5×4 @70-75%

2. For time
50/40-cal bike
50-Double unders
25-pull ups
50-Double unders
25-pull ups
50/40-cal bike

Fitness

1. 5×3 push press @70%

2. 10 min amrap
5-Russian KB Swinfs

5-Goblet Squats
7-burpees

Performance

1. 5×3 push press @70%

2. 10 min amrap
5-hang squat cleans 155/105
7-bar facing burpees

Remember to add 5 dollar late fee when paying dues

Fitness and Performance

1. For total calories
3 min ski
2 min rest
3 min row
2 min rest
3 min bike

2. 15 mins to work on a gymnastics skill or lift. Just remember Friday is 19.3

Add 5 dollar late fee to dues when you sneak them in late today.

Fitness and Performance

1.5×3 DL @70%

2. For time
1 Brute mile run

(running a mile isnt flashy. but before you think about cherry picking remember running a mile for time has been a test of fitness for 100s of years. we are doing a running challenge all month plus will be doing running in wods. we will be testing this again in the next 6 weeks so let’s so how much the running challenge improves those mile times. if you run you mile at max effort and you still want more work for the day we will be happy to give you some bonus programming to do after)

Last day to pay dues without a late fee

Fitness and Performance

1. 10 min emom
1 hang power clean. Building as needed.

2. Partner leap frog ROUNDS
20 min amrap
10-Wall balls 20/14
10-Ab mat sit ups
8-Pull ups
5 Burpees

(try to partner with someone of equal skill and speed)