*IF WEATHER PERMITS* Join us for a Beach WOD

Meet under the OIB pier no later than 8:15am.

In case of rain, check our FaceBook page for weather or location change updates tomorrow morning!

AMRAP in 25min:

In teams of 2 complete an escalating ladder of

Air Squat

Sit-Up

Push-Up

Burpee

40m run (20 down, 20 back)

*Athletes alternate movements, ex. Athlete 1 will complete one air squat, then Athlete 2 will complete one air squat; Athlete 1 does one sit-up, then Athlete 2 does one sit-up, etc. Teammates will complete the run together.

*IF WEATHER PERMITS* Join us for a Beach WOD

Meet under the OIB pier no later than 8:15am.

In case of rain, check our FaceBook page for weather or location change updates tomorrow morning!

AMRAP in 25min:

In teams of 2 complete an escalating ladder of

Air Squat

Sit-Up

Push-Up

Burpee

40m run (20 down, 20 back)

*Athletes alternate movements, ex. Athlete 1 will complete one air squat, then Athlete 2 will complete one air squat; Athlete 1 does one sit-up, then Athlete 2 does one sit-up, etc. Teammates will complete the run together.

*IF WEATHER PERMITS* Join us for a Beach WOD

Meet under the OIB pier no later than 8:15am.

In case of rain, check our FaceBook page for weather or location change updates tomorrow morning!

AMRAP in 25min:

In teams of 2 complete an escalating ladder of

Air Squat

Sit-Up

Push-Up

Burpee

40m run (20 down, 20 back)

*Athletes alternate movements, ex. Athlete 1 will complete one air squat, then Athlete 2 will complete one air squat; Athlete 1 does one sit-up, then Athlete 2 does one sit-up, etc. Teammates will complete the run together.

A. Three sets of:

Back Squats x 6-8 reps @ 30X1

Rest 60 seconds

Ring Rows x 10-12 reps @ 2111

Rest 60 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B. Four rounds for time of:

Run 200 Meters

20 Wall Ball Shots

10 Strict Pull-Ups

A. Three sets of:

Back Squat x 6-8 reps @ 31X1

Rest 2 minutes

Weighted Pull-Ups x 3-5 reps @ 21X0

Rest 2 minutes

B. Four rounds for time of:

60 Double-Unders

30 Wall Ball Shots (20/14 lbs)

15 Pull-Ups

A. For max reps:

90 seconds of Muscle-Ups

Rest 60 seconds

60 seconds of Muscle-Ups

Rest 60 seconds

30 seconds of Muscle-Ups

Note reps achieved for each set.

B. Take 15-20 minutes to find your 1-RM Snatch

(You may elect to do either a power or full, but please note next to the weight lifted whether it was a full or power snatch.)

C. Complete as many reps as possible in 4 minutes of:

Max Rep Snatch @ 85% of todays 1-RM

Rest until fully recovered, and then…

D. For max calories:

10 Minutes of Assault Bike

*Goal for male athletes is 200+ calories, and for females 150+ calories. Please take a note of the average RPM you held for the duration of the 10 minute piece. We will be using this number going forward.

A. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg @ 2011

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

B. Three rounds for time of:

10 Pull-Ups

20 Kettlebell Swings

200 Meter Run

A. Six sets of:

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B. Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)

Rest Day

FITNESS EXPRESS

Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of four sets.

FITNESS

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Pull-Ups x Max Reps in 45 seconds

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of three sets.

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time

B. Against a 3 minute running clock, complete:

400 Meter Run

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of three sets.

A. For Max Reps (or Calories):

4 minutes of Assault Bike (for Calories)

Rest 60 seconds

3 Minutes of Legless Rope Climbs

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (From Rack)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

B. For completion:

Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:

Hand Plank Shoulder Taps x 60 seconds (perform at max speed)

A. Three sets of:

Bench Press x 4-6 reps @ 20X1

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0

Rest 60-90 seconds

B. Five rounds for time of:

Row 500 Meters

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

*You can also perform this with a partner, start with one on the rower, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

A. Three sets of:

Bench Press x 4-6 reps @ 20X1

Rest 60-90 seconds

Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0

Rest 60-90 seconds

B. Five rounds for time of:

Row 500 Meters

20 Push-Ups

10 Chest-to-Bar Pull-Ups or Strict Pull-Ups

*You can also perform this with a partner, start with one on the rower, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.

A. For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set. Rest until fully recovered, and then…

B. For Max Reps:

3 Minutes of Double-Unders

*Goal here is to achieve 300 reps. If you can achieve 300 reps, double-unders become a skill that needs to be maintained rather than developed. If you are under 300 reps, they need to continue to be a focus of skill development.

C. For time:

Row 5000 Meters

This is a test. Hit it hard and record your results.

D. One set of:

300 Meter Sandbag Carry (80-120 lbs) (as heavy as you can, but no stopping)

A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

B. For time:

50 Calories of Assault Bike or Rower

30 Thrusters

800 Meter Run

A. Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

B. For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

25 Toes to Bar

100 Double-Unders

25 Toes to Bar

25 Thrusters

A. Two sets of:

Strict Muscle-Ups x Max Unbroken Reps

Rest 2 minutes

Rest until fully recovered, and then…

For max reps:

3 minutes of Muscle-Ups

B. Take 20 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes, and when the running clock reaches 30:00…

C. Every minute, on the minute, until you can no longer maintain 60 second rounds:

6 Power Cleans (185/125 lbs)

12 Chest-to-Bar Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder of the minute. Note times to completion in each of the sets.