“5 Sets of 5 Reps of Deadlifts (building in weight) use the 5th Set as your final load in the metcon ) Check Feb 3rd records                                                                                                              

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Row
75 Single Unders
5 Deadlifts”

“5 Sets of 5 Reps of Deadlifts (building in weight) use the 5th Set as your final load in the metcon ) Check Feb 3rd records                                                                                                              

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
75 Single Unders
5 Deadlifts”

“5 Sets of 5 Reps of Deadlifts (building in weight) use the 5th Set as your final load in the metcon ) Check Feb 3rd records                                                                                                              

“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
25 Double Unders
5 Deadlifts”

45 Sec: On 15 Sec Off:

Death March with DB or KB/Jump Rope/Hip Bridge/Jump Rope

45 Sec On 15 Sec Off

Plank Hold/Toe Tap rainbows/Hollow Hold/Hollow Rock

45 Sec On 15 Sec Off

DB Curl/Press/Jump Rope/DB Renegade Rows/Jump Rope

45 Sec On 15 Sec Off

In and Outs/Leg Raises/In and Outs/Russian Twist w/plate

“Strict Press Work
10 Minutes Max Calorie Bike or Row
*Every 2 minutes, starting at the 0:00, 5 Strict Presses
4 Rounds:
10 Strict Presses
200 Meter Run
30 AbMat Sit-ups
200 Meter Run “

“Strict Press Work
10 Minutes Max Calorie Bike or Row
*Every 2 minutes, starting at the 0:00, 5 Strict Presses
4 Rounds:
10 Strict Presses
200 Meter Run
30 AbMat Sit-ups
200 Meter Run “

“”Strict Press Work
10 Minutes Max Calorie Bike or Row
*Every 2 minutes, starting at the 0:00, 5 Strict Presses
4 Rounds:
10 Strict Presses
200 Meter Run
30 AbMat Sit-ups
200 Meter Run “”

EMOM for 14 Min

Odd: Row for Max Calories

Even: Strict Presses x 14

Rest 2 Minutes

EMOM for 14 Min

Even: AbMat Sit Ups x 14

Odd: Max Calories Bike

“Back Squats 3×6 (Compare to last Thursday)

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches
40 Air Squats
20/15 Calorie Row”

“Back Squats 3×6 (Compare to last Thursday)

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (35/20)
40 Air Squats
20/15 Calorie Row”

“Build to 1RM Back Squat

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row”

“For Time:
75/50 Calorie Row
200 Single Unders
2k Row
200 Single Unders
75/50 Calorie Row”

“For Time:
75/50 Calorie Bike
200 Single Unders
2k Row
200 Single Unders
75/50 Calorie Bike”

“For Time:
75/50 Calorie Bike
100 Double Unders
2k Row
100 Double Unders
75/50 Calorie Bike”

Teams of 2: Wodfathers Birthday WOD also Bootcamp WOD for Wednesday.

58 Calorie Row/58 Burpees/58 Air Squats/58 Double Unders or 158 Singles/58 Sit Ups

58 Calorie Row/58 Push Ups/58 Wallballs/58 Double Unders or 158 Singles/58 Sit Ups

58 Calorie Row/58 Burpees/58 Air Squats/58 Double Unders or 158 Singles/58 Sit Ups

58 Calorie Row/58 Push Ups/58 Wallballs/58 Double Unders or 158 Singles/58 Sit Ups

“Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks “

“Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (95/65)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (95/65)”

“Teams of 3
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Lateral Barbell Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)”