Workout of the Day

WOD: #mayhem ship wreck For Time: 21-15-9 Power Clean and Jerks (135/95lbs) Strict Handstand Pushups *Scale to HSPU, Inverted HSPU, Hand Release Pushups, Strict DB Press or Push Jerk with Barbell Rx+Option – minimum of 3 Touch and go reps on Clean and Jerks (Cap

WOD: #thursday pump sesh AMRAP 20 30 Double Unders *60 Singles Scaled 20 DB Floor Press (50/35lbs) * Can either use 2 DB’s in traditional floor press or Single DB Crush Press 15/12 Cal Machine 10 Single DB Crush Curl to Press CASHOUT: #swinger 10

WOD: #rosario 4 sets (1 Set every 8:00) Run 300m *300m Row or 600m Bike Erg)15 Power Cleans (115/80) *95/65lbs (Masters)15 Push Jerks (115/80) *95/65lbs15 Chest to bar pull ups *Scale to Pullups, Ring Rows or Bent Over Barbell RowsRun 300m “Competitor” Target Time each

WOD: 55-45-35-25-15 Calorie Assault Bike, Row, Ski Erg or Bike Erg Alternating Body weight Lunges (R/L=2) Ab Mat Sit Ups **Focus here is on the CARDIO machine. Bring it on the CARDIO machine knowing you get a little bit of active recovery STRENGTH: 5 Deadlift

WOD: #Rogue Invitational Event 3 “Echo Burner” 20 Thrusters (115/75lbs) 40/32 Cal Echo Bike or (50/40 Assault Bike or Row) 20 Thrusters (115/75lbs) STRENGTH: #Push Jerk:– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3

WOD: #eyore “full send friday” 90 Wall Ball (20/14) 30 Toes to Bar *Scale to Hanging Knee Raises 30 Chest to bar Pull-ups *Scale to Pullups, Ring Rows, or Bent over DB Rows 30 Deadlift (315/225) *Scale to 275/185lbs **Approx 60-65% of 1RM Deadlift if

WOD: #fitness fun AMRAP 25 10 DB Reverse Lunges per Leg (Can hold DB in Goblet position or at side) 10 DB Curl to Press (10R/10L) 10 DB Goblet Squats 10 DB Rows (10/R/10L) 10 Close Push Up on DB or 10 Single Arm DB

We will be doing the WOD and Back Squat STRENGTH in class. Other strength pieces can be doing during open gym. WOD: #christmas fudge 50 Burpee Box Jump Overs (24/20) (Rx+25 Burpee Get Overs 48/40 in) 40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)

We will be doing the WOD and CASHOUT in class today. STRENGTH will be optional. WOD: AMRAP 5 Minutes3 Power Cleans (185/125). *Scale to 155/1056 Handstand Pushups *Scale to Inverted HSPU or Strict DB Press -rest 1min AMRAP 5 Minutes6 Power Cleans (155/105) *Scale to

We wil be doing the WOD and STRENGTH in class. There is a lot of STRENGTH. Choose 2 if pressed for time, ideally the Squats and one of the presses. WOD: #winnie the pooh 3 sets: (Time Cap 8 min each set) 30/24 Calorie Row