Workout of the Day

A.
“Wings”
In teams of two, with partners alternating complete rounds,
complete AMRAP in 14 minutes of:
8/7 calories on ski-erg
8 ball-slams
8 pull-ups

Rx+ 50/40 lb ball, 5/3 bar muscle-ups

Rest 4 minutes, then:

B.
“Limbs”
In teams of two, with partners alternating complete rounds,
complete AMRAP in 14 minutes of:
8/7 calories on assault bike
8 front rack lunges (135 / 95)
8 box jump overs (30 / 24)

Rx+ 165 / 110, clear the box

Or, working solo, complete the above with a work to rest ratio of 1:1

Liz

Workout of the Day

A.
Every 8 minutes, for 32 minutes (4 rounds):
600m Row
30 Kettlebell Swings
15 Thrusters

Each round will be scored for time

Rx: -75-95-115-135 / 55-65-75-95
Masters: 65-75-85-95 / 35-45-55-65
Rx+ 115-135-155-175 / 75-95-105-115

Workout of the Day

A.
Clean
Every minute, for 12 minutes:
2 squat cleans

Starting moderately heavy, increase every 3 minutes (4 total loads)

B.
***ONE ROUND***
For time:
40/30 Calories on Assault Bike
30 Toes to Bar
20 Power Cleans (165 / 110)

Masters: 125/85
Rx+ 45/35 cals, 35 TTB, 25 PC (195 / 130)

Seth

Workout of the Day

A.
For time:
50-40-30-20-10
Run*
DB Snatches (50 / 35)
Abmat Buttefly Sit-ups

*500m-400m-300m-200m-100m

JoAnna

Workout of the Day

A.
Power Jerk Clusters
Three sets of:
3.3.3.3 at 70-80%

Rest 30 seconds between clusters, 3 minutes between sets

**Take from floor**

In the “rest” portion, complete 1 max unbroken set of strict chin-ups 

B.
Two rounds of:
For time:
20 Handstand Push-ups
40 Double-Russian Swings
20 Burpees

Masters: strict presses

Rx+
rep scheme: two rounds: 25 HSPU/50KBS/25 Burpee
strict hspu, 53s/35s, burpees to a target 6 inches above reach

Wes

Workout of the Day

A.
Back Squat Clusters
Three rounds of:
3.3.3.3 at 70-80%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 12 Bulgarian split squats (6 each leg)

B.
AMRAP in 12 minutes of:
3-6-9-12-15-18-21 etc rep rounds of:
Overhead Squats (75 / 55)
Pull-ups

After each round: 30 double-unders

Masters: front squats
Rx+ 95/65, chest to bar 

Ellie

Workout of the Day

Silvia

Workout of the Day

A.
Last done: 8/2019
“Jocko”
Five rounds for time of:
400m Run
20 Toes to Bar
10 Hang Squat Cleans

Rx 105-125-145-165-185 / 70-85-105-115-125
Masters: 65-85-105-125-135 / 45-55-65-75-85
Rx+ 145-165-185-205-225 / 105-115-130-145-155

Leanne and Cris

Workout of the Day

A.
Snatch
Every minute, for 12 minutes:
2 squat snatches

Starting at a moderate load, increase the load by feel every 3 minutes (4 total loads)

B. (Repeat!)
Five rounds for time of:
50 Double-unders
5 Hang Squat Snatches (135 / 95)

Masters: 95/65
Rx+ 185/125

Husband

Workout of the Day

A.
For time:
50-40-30-20-10 rep rounds of:
Calories on Rower
Box Jump Overs (24 / 20)
Abmat Butterfly Sit-ups