Workout of the Day

WOD: #old school conditioning EMOM 25 Min 1: 15 Russian KB Swings (70/53lbs) MIn 2: 15/12 Calorie Row (12/9 Assault Bike) Min 3: 15 Goblet Squats (70/53lbs) Min 4: 15-20 Ab Mat Sit Ups Min 5: 10-15 Hand Release Pushups Rx+20 Pushups CASHOUT: 2-3 sets

We will be doing the WOD and Bench Press STRENGTH in class today. WOD: #truett cathy 5 sets (1 set every 3:00) 10 Burpee Box Jump Overs (24”/20”) 10 Overhead Squats (135/95). *Scale to 115/75lbs or 95/65lbs **Scale to Front Squats if need as well

We will only hanve time to do the WOD in class today. CASHOUT and OLY SNATCH can be done during OPEN GYM. Mahalo! WOD: #chicken sandwhich 4 Sets (1 set every 10:00) 400m Run (800m Erg Bike)40/32 Calorie Echo Bike (50/40 Cal Assault Bike, 70/55

WOD: #ZELOS Games Workout 1 (modified) (Time Cap 12 min) For time: 4-8-12-16-20Deadlifts (225/155) *Scale to 185/135Bar Facing Burpees STRENGTH: #Push Press:– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM. DROP SETS explanation:If

WOD: #Jafar 21-15-9 Thrusters (95/65lbs) Scale to 75/55lbs. *Non Barbell Use 50/35lbs DB’s Bar Facing Burpees Chest to Bar Pullups. *Scale to Pullups or Ring Rows Time Cap: 12 min STRENGTH: #Front Squat Establish a 5 Rep Max CASHOUT: 2-3 Sets 10 Barbell Front Rack

WOD: #magic carpet ride 5 Rounds 10 DB Floor Press (35/25’s) Advanced 50/35lbs 10 DB Cutter Press 10 Bench Dips :25 Hollow Body Hold Then, 4 Rounds 20 Russian KB Swings (70/53lbs) 20 Cal Machine Then, 3 Rounds 20 DB Waiter Curls Or (Rx+ 10

WOD: We will be doing WOD and Bench Press strength for class today. #genie AMRAP 6 Minutes 12 Burpees 18 Weighted Ab Mat Sit Ups (Rx+GHD SIt Ups) -rest 1 Minute- AMRAP 6 Minutes 18 Toes to Bar *Scale to Hang Knee Raises12 Strict handstand

WOD: #Jasmine 5 Sets 21 Wall balls (20/14) 15/12 Calorie Echo Bike (18/15 Assault Bike) 9 Deadlift (275/185) *Scale to 225/155 or 185/135 *Rest 1:1 b/t sets or max 3 min *Competitor Target Time: Sub 2min *Time Cap per set: 3 min STRENGTH: #barbell primer

WOD: #Aladdin (Cap 15min Per Set) 2 Sets: 500m Row (800m Bike Erg) 100 Double Unders (150 Singles) 10 Power Cleans (135/95) *Scale to 115/75lbs 15 Muscle Ups *Scale to Burpee Pullups or 15 Burpee + 15 Ring Row or Bent Over Barbell Row 10

We will be doing the WOD and Strict Press and or Deadlift STRENGTH in class today. WOD: #full send friday Cap 15 min 10-20-30 Toes to Bar *Scale to Hanging Knee Raises Hang Power Cleans (135/95lbs) Scale to 115/75lbs Bar Facing Burpees STRENGTH: #Muscle Clean:Heavy