Workout of the Day

WOD: We will be doing the WOD and Front Squat Strength in class today. #summer song 2 Sets:AMRAP 3 Minutes20/16 Calorie Assault Bike (OR 15/12 Calorie Echo Bike – 30/22 Cal Row)Max Power Cleans 155/105lbs (Rx+185/125) *BeachFit will do DB Power Cleans-Rest 2 Minutes-AMRAP 3

WOD: We will be completing WOD only in class. STRENGTH pieces shown will be done during open gym if desired. #watermelon sugar AMRAP 5 Minutes10 Single Arm Dumbbell Push Press (Left arm) (50/35)8 Single Arm Overhead Dumbbell Alternating Lunge (Left arm) (50/35) *Scale to Front

We will be doing the WOD and #back squat STRENGTH in class today. WOD: #summertime 2 Sets50 Air Squats– straight into –75-60-45-30-15Double Unders ( 2x for Singles) *Ski Erg 10-8-6-4-2 Cal25-20-15-10-5Toes to Bar *Scale to Hanging Knee Raises– straight into –50 Air Squats-Rest 5 min-

WOD: #American Soldier 5 SetsAMRAP 3 Minutes20 Hand Release Pushups OR 20 DB Floor/Bench Press 50/35 (Scaled 35/20lbs)Max Distance Calorie Row or Assault Bike -Rest 1 Minute b/t sets- Target Calories each set: 30/24+ Calories Minimum Calories before scaling each set: 10/8 *Around :60-1:30 on

WOD: #sidekick 5 Rounds (each)50 Double Unders (or 100 single unders) *Sub 50 Lateral Hops over Barbell (Over/Back =)15 Russian Kettlebell Swings (70/50lbs)Bear Crawl 100ft (Rx+50ft Handstand walk)6 Burpees Box Get Overs 30/24 Rx+(48/42)-1:1 Work:Rest (Partner 1 does a round, then partner 2)- **SPRINT THESE

WOD: #stars and stripes For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift 50/35lbs Rx+(2x70s/50s)*12/10 Calorie Assault after each set (OR 16/14 Cal Bike Erg/Row) (Scale to 10/8 and 14/12 Bike Erg) Target Time: 10-12 minutes Time Cap: 18 Minutes COMPETITOR VERSION (OPEN GYM): For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2×100/70s)*12/10 Calorie

WOD: #bless the usa For time:100 Wall Balls (20/14)50 Toes to Bar *Scale to Hanging Knee Raises or Weighted Ab Mat Sit Ups (20/14lbs)25 Strict Handstand Push Ups *Scale to kipping HSPU or Strict DB Press (35/20lbs)-Rest 5 Minutes-75 Wall Balls (30/20)50 Toes to Bar25

We will be doing the WOD and the #front squat STRENGTH in class today. WOD: #proud to be an american 10 rounds200m Run *Can sub 200m Row or 400m Erg Bike)3-4 Strict Pullups *Scale to Kipping Pullups, Ring Rows or Bent Over Double DB Rows

We will do the WOD and Power Clean Complex in class today. WOD: #the rescuers 30-24-18Chest to Bar Pull-ups * Scale to Pullups, Barbell Rows, or Ring Rows30-24-18Thrusters (95/65) *Scale/Non Barbell can do DB Thrusters 35/20 Target Time: 6-7 minutes Time Cap: 12 minutes Rx+

WOD: #gunna make you sweat 50-40-30-20-10 KB Swings (70/50lbs) 10-20-30-40-50 Flutter Kicks (R/L=1) 10-10-10-10-10 Single Arm Devil Press (50/35lbs) 5 Right / 5 Left 200m Run After Each Round *Alt 250m Row CASHOUT: #optional bodybuilding fun -choose all or some or none Barbell Strict Press3-5