Friday

Friday

Friday

ReUnion 3.0 (AMRAP – Rounds and Reps)
“ReUnion 3.0”
AMRAP 5 Minutes
6 Hang Power Snatch (135,95)
6 OH Front Stepping Lunges (135,95)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (105,75)
6 OH Front Stepping(105,75)
36 Double Unders
REST 5 Minutes
AMRAP 5 Minutes
6 Hang Power Snatch (75,55)
6 OH Front Stepping (75,55)
36 Double Unders
L2= (115,80) (95,65) (65,45)
L1= Modify weights or use the same weights across for the whole workout (72SU)
**Lunges are total and NOT each leg**

Friday

Friday

Deadlift (5-5-5-5-5+)
-70-75% each set
-last set is an AMRAP
-Beginners perform 5×5
Metcon
Flash Gordon (Time)
“Flash Gordon”
3 Rounds
21 Toe 2 Bar
15 Deadlifts (225,155)
9 Handstand Push Ups
400m Run

RX+: (275, 185) (Strict HSPU)
L3: (T2b& Knees to Elbow) (185, 125)
L2: (155, 105) (HSPU off Box)
L1: (knee raise) (135, 95) (Pike Pushups)

*15 min Cap

Cash Out
1) Partner Hamstring Curls
4×10-15
1b) GHD Oblique Crunches 3×10
Sub to Side Dips

Friday

Friday
-8am Class, 10am OG &12 class only

Floor Press (5-5-3-3-3)
-Add weight each set up to daily max
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

L2: (Banded Pullups) H/R Pushups
L1: Ring Rows Box or Wall Pushups

RX+: MURPH


Friday

Friday

Overhead Squat (3-3-3-2-2-1-1)
Work up to max for the day. Rest 1-2 mins between sets
Metcon (Time)
“In Bill We Trust…we hope!!!”

5 Rounds
15 Overhead Reverse Lunges (95,65)
35 Double Unders

L3: (75/55) (:30 DU)
L2: (Front Rack Reverse)
L1: (45,35) (70 SU)


Friday

Friday

Wodapalooza 18.8 (Time)
“Wodapalooza 18.8 Team Series”

For time:
60 Deadlifts (115, 85lbs)
45 Overhead Squats (115, 85lbs)
30 Shoulder to Overhead (115, 85lbs)

L3: (95,65)
L2: (75,55)
L1: (55,45) (50,35,25))

Overhead Squat (Every 2:00 for 10:00)
-Work up to heavy 2
Cash Out
4 Rounds
10 single arm DB push press-each side-add weight each round
10 DB walking lunges-each side-add weight each round
Extra Endurance
3 Rounds
5 Minutes max Distance Run/Row/Bike
3 Minutes Rest

Friday

Friday

Strength
Front Squat (5-5-5-3-3-3-3)
-Perform a set every 2:00
Custom Metcon
Aruba Ariba 2.0 (AMRAP – Rounds and Reps)
“Aruba Ariba 2.0”
AMRAP 10
5 Power Cleans (95,65)
7 Front Squats (95,65)
9 Toe 2 Bar

L3: (75,55) (Knee to Elbow)
L2: (55, 45) (Knee Raise)
L1: (45, 35) (Toes 2 Post)

Finisher
1a) Banded Leg Curls 100 ea
1b) Ab Rollouts 4×10
Extra Oly
1 Full Clean + 1 Hang Clean – Max Effort
Rest Exactly 2 Minutes between Sets
Work up to the Heaviest Possible

Friday

Friday
-Sign-up for the Turkey Day Powerlifting Meet!
-Sign-ups include a T-shirt

Strength
Overhead Squat (5-5-5-3-3-3)
Metcon
Drop it like its Hot (Time)
“Drop it like its Hot”
21-15-9
Power Snatch (95,65)
Overhead Squat (95,65)

L3: (75,55)
L2: (65, 45)
L1: (45, 33)

Extra Endurance
Choose ONE of the following sports:
(Thur, Fri or Sat)
Row 500 rest 1 minute
or
Run 400 rest 1 minute
or
Assault bike :90 max calories rest 1 minute
Extra Oly
E2M for 20 Minutes
1 Snatch Balance + 1 Hang Squat Snatch + 1 Full Snatch
–take it off the rack
–stay between 60-80%
–work on speed under the bar
–all work unbroken

Friday

Friday
No 430 or 530pm classes.
-Signups for powerlifting meet start this weekend

Mobility
Back Squat (4×4)
4@70%
4@75%
4@80%
4@85%
Metcon (AMRAP – Rounds and Reps)
“Mainsite Rope Climb/Front Squat”

Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb/125-lb. front squats, 6 reps

L3: (155, 105) (1 Rope Climb)
L2: (115, 80) (2 Wall Walks)
L1: (85, 70) (NO Pull-ups anything else No RR) (Bent over Row ok)

Continue adding 2 reps to the front squats each interval for as long as you are able …6-8-10-12….

-The workout is over when you can no longer complete the squats to be done in a given interval

Cash Out
BOOTY DAY!

Friday

Friday
-Last day to sign-up for personal nutrition challenge
-3 needed to reach next prize tier!
-Beer Mile is tomorrow, participants check-in from 9-10am
-Bring any food, dish or spectators
-You can still sign-up!

Strength
Back Squat (6-6-3-2)
6@70%, 6@80%, 3@90%, 2@95%
Banshee (Time)
“Banshee”

3 RFT
21 Burpees
15 Hang Power Cleans (135,95)
9 Thruster (135,95)

L3: (115, 80)
L2-(105,70)
L1-(75,45) (2 RDS)

Finisher

Friday

Friday

Back Squat (10@60% 8@65% 8@70% 8@75%)
Rest 2:00 between sets
Metcon (Time)
“Dubstepping”

21 Front Squats (135,95)
60 Double Unders
15 Front Squats (135,95)
60 Double Unders
9 Front Squats (135,95)
60 Double Unders

L3: (115,80) (:50 DU)
L2: (95,65)
L1: (Goblet Squats) (120 SU)

12 Min cap
Cash Out
4×10-15
1)DB Reverse Fly Terminators
-Hold a back extension on the GHD while performing DB reverse flys with straight arms
2) 4×12 (6ea) Bulgarian Split Squat (Heavy)

Friday

Friday

Gymnastics
10 Mins of Muscle Up and Pull-up progressions/work
Metcon (AMRAP – Rounds and Reps)
“Lil’ Kyle”

AMRAP 13
3 Muscle Ups
6 Handstand Pushups
12 Box Jumps (30,24)
200m Run

L3: (6 Strict PU)


Friday

Friday

Snatch (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Clean and Jerk (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Cash Out
With any extra time complete the Endurance, Core or both
Metcon (Time)
100 AB Mat Sit ups
Metcon (Time)
Endurance

3RFT
500m Row
400m Run

Rest 3 Min


Friday

Friday

Weightlifting
Hang Power Clean (5×5)
-Every 2:00 for 5 sets complete five reps from the hang
-This will challenge your grip
-Keep bar close as you pull, work on cycling
Metcon
Kettle Klime (Time)
“Ketle Klime “
For Time

25 KB Swings (53,35)
3 Rope Climbs
20 KB Swings (53,35)
2 Rope Climbs
15 KB Swings (53,35)
1 Rope Climb

RX+: (70,53) (5,3,1)
L3: (35,26) (2,1,1)
L2: (10,10,10 Ring Row)
L1: (26,18) (10,10,10 DB Bent Over Row)

Cash Out
3 Rounds
10 DB Pullover
20 Hammer Curl
30 Band Pushdowns