Upper back feeling tight? Join us for our Mobility Class tonight at 5:45! Reserve your spot on ZenPlanner right now!

Strength

E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @75 – 80%
4 – 6: 3 Front Squats @80 – 85%

Conditioning

3 Rounds
500m Run (Fx: 400m)
10 Each Arm Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Ring Dips (Fx: Ring Push Ups) (Rx+: High Rings)

Time Cap 15:00

Strength

5 Rounds

Rx+:
3 – 5 Wall Facing Strict Handstand Push Ups or Freestanding Strict Handstand Push Ups (With Spotter if needed)
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Rx:
3 – 5 Strict Handstand Push Ups
10 Each Arm High Plank Banded Presses
10 Each Arm High Plank Banded Rows

Fx:
3 – 5 Pike Handstand Push Ups
5 Each Arm High Plank Banded Presses
5 Each Arm High Plank Banded Rows

Conditioning

AMRAP 7
3 Power Snatches (165/115) (Fx: 135/95) (Rx+: 185/125)
60 Double Unders (Fx: 40)

Conditioning

AMRAP 35
1000m Run
5 Rope Climbs (Fx: 3)
10 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Hand Release Push Ups

Saturday Squad-WOD

20 min AMRAP w/ Partner
25 Synchro Air Squats (RX+: 30 Non-Synchro Pistols) (SC: Non-Synchro)
50 Shoulder to Overhead
25 Synchro Air Squats
40 Toes to Bar (FX: Hanging Leg Raise) (RX+: 60 Toes to Bar) (SC: 40 Sit-ups)
25 Synchro Air Squats
50 Hang Power Cleans

Barbell Weights: (RX: 115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)

Rest 4 mins

12 mins:
RX: Establish Heavy Complex: 1 Power Clean+1 Front Squat+1 Shoulder to Overhead
FX/SC: E3MOM 1 Power Clean+1 Front Squat+1 Shoulder to Overhead – building across sets

Scores: AMRAP + Combined Partner Total Weight Lifted

Strength

E3MOM 15
Power Snatch + Overhead Squat + Squat Snatch (↑)

Conditioning

5 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
20/15 Calorie Row (Fx: 15/10)
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)