WOD

A)2 Min Assault BIke @60%
+
2 Sets
Lateral Push-up Walk x6 steps ea. direction
Wall Squat x5 @5351

B) 3 Sets
Kettlebell Windmill x5-8 ea. side
Side Laying Horizontal Leg Lifts x20 ea.

C) Every 5 Min For 20 Min Do:
50 Double Unders
100ft Single Arm Farmers Carry, R (70/53)
100ft Single Arm Farmers Carry, L
14 Front Rack Step-ups (95/65)

A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place.

B) In 15-20 Minutes Establish A 1RM Front Squat

C) For Time:
21-15-9 Reps Of:
Kettlebell Swing (70/53)
Handstand Push-up
*After each round perform
10 Single Arm Overhead Walking Lunge, R (50/35)
10 Single Arm Overhead Walking Lunge, L

HIIT – ” CARDIARMS” 

EMOM FOR 20 MIN DO :

40 sec max effort standing air bike

rest 20 sec

40 sec max effort arms only air bike

rest 20 sec

40 sec max effort rowing

rest 20 sec

40 sec max effort arms only rowing

A) Coaches Choice

B) 4 Sets
Strict Ring Dip x5-8 @30×2
rest 2 min

C) For Time:
30 Wall Balls (20/14)
800 m Run
30 Power Clean (135)
800 m Run
30 Wall Balls

HAPPY LABOR DAY ! 8 AM & 9 AM CLASSES ONLY !

A) Coaches Choice

B) “Hamilton”
3 rounds for time:
Row 1000 meters
50 push-ups
Run 1000 meters
50 pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, KS, died on May, 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

A) Coaches Choice

B) 3 Sets
KB Turkish Get-up x3-4 ea. side

C) In a Team of 2 Perform:
5000 m Row
*Every 2 minutes, both athletes must stop and do 10 Jumping Lunges + 5 Push-ups

10am COMPETITORS CLASS

A) Coaches Choice

A) Coaches Choice

B) In Teams Of 2 Complete:
5 Rounds For Time Of:
10 Hang Squat Snatch (135/95) – 5 reps ea.
20 Burpee Over Bar – 10 reps ea.
then do:
5 Rounds For Time Of:
400 m Run
30 Kettlebell Swings (53/35) – 15 reps ea.

HIIT – ” Kettlebell Hell”

8 min Tabata

KB Swings/ KB Sumo DL High Pull

rest 1 min

8 min Tabata

Goblet Squat /KB Russian Twists

A) Coaches Choice

B)5 Sets
Deadlift x2 @80% +10-15lb @4″ Deficit

C) “Cindy On Steroids”
AMRAP In 20 Min Of:
5 Bar Muscle-ups
10 Ring Dips
15 Front Squats (135/95)

*Scale bar muscle-ups to 7 strict pull-ups. Use a band if needed. NO KIPPING.
**Scale ring dips to jailhouse dips on a bench or box.

HIIT – “Walls”

30 sec max effort Wall Balls

rest 30 sec

30 sec max effort Handstand Hold

rest 30 sec

30 max effort Wall Ball Side Throws

rest 30 sec

30 sec max effort Wall Sits

rest 30 sec

A) 2 Sets
Walking Quad Pull x25ft
Groiner Stretch x30sec ea side
Single Arm DB High Pull w/Rotation & Press x8

B) 3 Sets
Single Arm Half Kneeling Banded Row x12-15 ea. side
Single Leg Good Morning x6-8 ea. leg

C) EMOM For 21 Min Do:
Min 1 – Sled Push x50ft + Ball Slam x5
Min 2 – GHD Sit-up x15
Min 3 – DB Hang Power Clean x10