WORKOUTS

Saturday, September 4th, 2021

WOD Teams of 250-40-30-20-10Synchro Kettlebell Swings (53/35)Synchro Abmat Sit Ups100-80-60-40-20Calorie Row * Target time: 20-22 minutes* Time cap: 30 minutes

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Friday, September 3rd, 2021

WOD 150 Wall Balls (20/14)– Every 2 Minutes Perform 35 Double Unders –**Start the workout with Double Unders * Target Time: 8-10 minutes* Time Cap: 16 minutes

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Thursday, September 2nd, 2021

SWOD Power Clean 8 Minutes to build to a heavy complex 1 Hang Power Clean + 1 Power Clean *Goal is to overload for the metcon WOD Teams of 218:00 Amrap6 Bar facing burpees4 Power Cleans (185/125)4 Strict Pull-ups * You Go, I go ** Target

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Wednesday, September 1st, 2021

SWOD Deadlift 6 Deadlifts x 3 sets @80% of 1RM * Complete a set every 2 minutes ** 15 minutes WOD For Time:10-8-6-4-2Wall WalksThrusters (135/95) * Target time: 7-9 minutes* Time cap: 12 minutes*Scale Wall Walks to inch worms

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Tuesday, August 31st, 2021

SWOD Shoulder Press 6 Shoulder Press x 4 sets @80% of 1RM * Complete a set every 2 minutes ** 15 minutes WOD 21-15-9*Calories Assault BikePower Snatch (105/75) *15-12-7 calories for women* Target time: 6-8 minutes* Time cap: 10 minutes

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Monday, August 30th, 2021

SWOD Back Squat 6 Back Squats x 3 sets @80% of 1RM * Complete a set every 2 minutes ** 15 minutes WOD For Time:25 Toes to Bar400m Run25 Toes to Bar800m Run25 Toes to Bar400m Run * Target time: 12-14 minutes* Time cap: 18 minutes

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Saturday, August 28th, 2021

WOD Metcon (Time) Teams of 2 For time: 2000/1750m Row 100 DB Shoulder to Overhead 50/35  10 back-rack lunge (135/95) (each) 10 front-rack lunge (135/95) (each) 10 overhead lunge (135/95) (each) * Target time: 15-17 minutes * Time cap: 22 minutes

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Friday, August 27th, 2021

WOD Metcon (Time) 200m Run 30 Box Jump Overs (24/20) 200m Run 20 Squat Snatch (115/85) 200m Run 10 Muscle Ups or 15 Burpee Pull-Ups 200m Run 20 Squat Snatch (115/85) 200m Run 30 Box Jump Overs (24/20) 200m Run * Target time: 14-16 minutes

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Thursday, August 26th, 2021

SWOD Shoulder Press (5×2) 2 Shoulder Press x 5 sets @85% of 1RM * Complete a set every 1 minute 30 seconds * * 15 minutes WOD Metcon (3 Rounds for time) Teams of 2 3 sets 20/15 Calorie Assault Bike (each – two bikes)

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