Workout of the Day

Back Squats: Week 2
4 sets of 6 reps @ 75% of 1RM

“Annie”
50-40-30-20-10
Double Unders
Sit-Ups

AMRAP in 25 min
400m Run
20 RKBS
20/17 Cal Bike
10 Burpees

Rx: 53/35
Fit: 35/25

5 Rounds of
AMRAP in 3 minutes
1 Rope Climb
4 Hang Power Cleans
7 Box Jumps
Rest 1 minute

Rx: 135/95, 24/20
Fit: 95/65, 24/20
Dyn: 65/45, 20″

This is scored by your Total Number of Rounds Completed.
Partial rounds/reps do not count.
SO time these 3 min perfectly and give it your all in each round.
Don’t be stuck halfway through a round and not have it count.

TABATA ABS
*Coaches Choice*

Bench Press: Week 2
4 sets of 6 reps @ 75% of 1RM

4 Rounds for Time
10 Front rack lunges
10 Push Ups
10 Front rack lunges
10 Pull Ups

Rx: 75/55
Fit: 55/35
Dyn: 35/25

15 Minutes to work to a heavy complex
1 Power Snatch + 1 Hang Squat Snatch

For Time
70/50 Calorie row
30 Overhead Squats
100 Double Unders

Rx: 115/85
Fit: 95/65
Dyn: 55/35

Box Brief
Normal Schedule Classes Tomorrow

For Time
400m Run
21 Power Cleans (75/55)
21 Toes to Bar
400m Run
18 Power Cleans (95/65)
18 Toes to Bar
400m Run
15 Power Cleans (135/95)
15 Toes to Bar
400m Run
12 Power Cleans (155/135)
12 Toes to Bar
400m Run

Bench Press: Week 1
5 Sets of 6 @ 70% of 1RM

Two Couplets

AMRAP in 6 Min
10/7 Cal Bike
10 Push Press

3 Minutes Rest

AMRAP in 6 Min
10 Deadlifts
25 Lateral Hops Over Bar

Rx: PP: 115/80, DL: 135/95
Fit: PP: 75/55, DL: 95/65
Dyn: PP: 45/35, DL: 65/45

Box Brief

We’re Very SORRY, No SWEAT Class Tomorrow.
Look forward to seeing you on Monday.

20 Minutes of Coach lead Mobility

4 Rounds
5 Hang Power Snatches (95/65)
10 Ring Dips
25 Double Unders

Rx: 95/65
Fit: 75/45
Dyn: 55/35, 10 Push Ups or box dips

Back Squat: Week 1
4 sets of 8 reps @ 70% of 1 RM
*rest 3 minutes between sets

11 Minute AMRAP
10 American Kettlebell Swings
9 Sit-ups
8 Box Jump Overs
7 Burpees

Rx: 53/35, 24/230
Fit: 35/35, 24/20
Dyn: 25/20, 20″

Every 4 Minutes for 5 rounds:
150m run
12 Pull-ups
9 Thrusters

Rx: 95/65
Fit: 75/55
Dyn: 55/45