Point Man

400 m
20 Push Ups
400 m
20 Push Ups
30 Sit Ups
400 m
20 Push Ups
30 Sit Ups
40 Squats
400 m
20 Push Ups
30 Sit Ups
40 Squats
50 Box Jumps

Rest Day

Have a good day off.

Heat Stroke

40 Box Jumps
10 Toes to Bar (similar to the Knees to Elbows)
30 Box Jumps
20 Toes to Bar
20 Box Jumps
30 Toes to Bar

Shinin'

3 rounds for time of:

400 m
15 Bodyweight Deadlifts
20 Box Jumps

***I will not be here tomorrow AM, but Kris will be, so the AM crew can still workout.***

The Lord's Day

A day of rest.

Back Squat WOD

3-3-3-3-3

Run 5K

400 m Push Ups

400 m Run
50 Push Ups
400 m Run
50 Push Ups
400 m Run
50 Push Ups
400 m Run

Rest Day

Have a good day off.

Front Squat/Ring Dips

5 rounds for time of:

20 Front Squats (45#)
15 Abmat Sit Ups
10 Ring Dips

Easy $

400 m Run
...then

4 rounds of:

25 Push Press (65/45#)
25 Push Ups
25 KBS
...then

400 m Run

The Lord's Day

A day of rest.

Randy

75 Power Snatches (75/45)

Speed Row WOD

Row 1 min
Rest 1 min

Continue this cycle for a total of 20 min. You can do it with a partner as well to mix it up.

Two Car Pile Up

10 KBS, 1 Burpee
10 KBS, 2 Burpees
10 KBS, 3 Burpees
...etc to 10 Burpees.

Rest Day

Have a good day off.

Rowing Push Press

500 m Row
21 Push Press (95/65#)
500 m Row
15 Push Press
500 m Row
9 Push Press

The Greek

(115/95#)

40 Deadlifts, 40 Abmat Sit Ups, 400 m Run
30 Deadlifts, 30 Abmat Sit Ups, 400 m Run
20 Deadlifts, 20 Abmat Sit Ups, 400 m Run
10 Deadlifts, 10 Abmat Sit Ups, 400 m Run

The Lord's Day

A day of rest.

Snatch Exercises

We will be practicing the Snatch and going for PR's today. A good attitude is a MUST.

Run 5K

The Pinnacle

3 rounds for time of:

500 m Row
21 Burpees
400 m Run

Rest Day

Have a good day off.

Motivation

3 rounds, 1 min each station

Wall Balls
Sit Ups (Abmat)
Tire Flips
Shoulder Press (65/45)
Box Jumps
Rest 1 min

Cracker Jack

HAPPY LABOR DAY!
Please stay safe...

5 rounds for time of:

7 Back Squats (Bodyweight)
15 Box Jumps

The Lord's Day

A day of rest.

3 1/2 Tons

Lift the weight from ground to overhead. Options: Clean and Press, Snatch.

7000 lbs=

155# X 46 reps or
135# X 52 reps or
95# X 74 reps or
75# X 94 reps

Run 5K

The MC

21-15-9

Front Squat (135/95)
Ring Rows
Push Ups

Rest Day

Have a good day off.