Monday, Labor Day we will have a 9am and noon class only

This is the last week of our 8am class. 
Thank you for helping make our summer awesome!

WOD:
Option 1:
A. Strict Press x 8
build to a heavy set of 8 reps

B. 4 Rounds
1 min Rope Climbs
1 min DB Shoulder2Overhead (50's/35's)
1 min Lateral DB Burpees
1 min Rest

Option 2:
EMOM x 30
GOAT

WOD:
Option 1 & 2:
0:00-2:00
30/20 Calorie Bike
Max Power Snatches 
--rest 1 min--
3:00-6:00 
45/30 Calorie Bike
Max Power Snatches
--rest 2 mins--
8:00-12:00
60/40 Calorie Bike
Max Power Snatches
--rest 2 mins--
14:00-17:00
45/30 Calorie Bike
Max Power Snatches
--rest 1 mins--
18:00-20:00
30/20 Calorie Bike
Max Power Snatches

Modify Power Snatches to DB Power Snatches
This is a Bike interval workout, 1-3 reps of snatches expected every round
Rowing sub is 500/400, 750/600, 1000/800 meters

WOD:
Option 1:
A. Back Squat x 15
work up to a heavy set of 15

B. "Cindy"
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

Option 2:
A. 100/80 Calorie Bike

B. "Cindy"
20 min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

WOD:
Option 1:
5 Rounds (30 min cap)
400m Run
30 Sit-Ups
15 Deadlifts (205/145)

Option 2:
5 Rounds (30 min cap)
500/400m Row
40 Alternating V-Ups
30 Half Swings (53/35)

WOD:
Option 1:
Teams of 3
3 x 8 min AMRAP
1000/800m Row Each 
45 Barbell Reps
45 Pull-Ups

*Each teammate is on a rower, once all teammates finish row
move to barbell movements and pull-up amrap, 1 person working
at a time on barbell/pull-ups movements
each round the barbell movement changes
1st round - Front Squats
2nd round - Push Press
3rd round - Thrusters
no rest between amraps

Option 2:
24 min AMRAP
10 Ring Rows
15 DB Squats (1 DB, pick your poison)
10 Alternating Single DB Devils Press
15/10 Calorie Bike

WOD:
Option 1:
A. Deadlift x 5
build to today's heavy set of 5

B. 13 min AMRAP
Buy-in: 1000m Run
with time remaining, climb this ladder
60 Double Unders
10 DB Hang Power Snatches (50/35)
60 DU's/90 Single-Unders
20 DB Hang Power Snatches
60 DU's
30 DB Hang Power Snatches
**keep adding 10 reps to DB Snatches*

Option 2:
3 Rounds
10 Spider Burpees
15 Deadlifts (185/125)
20 Single DB Push Press (35/25)
**1000m Run***
3 Rounds
25 Alternating Plate Hops (each)
20 DB Snatches
15 MB Knee Ups 

WOD:
Option 1:
30 min AMRAP
100 Sit-Ups
100 Push-Ups
100 Reverse Lunges
*Every 3:00, starting at 0:00
100m Farmer's Carry*

Option 2:
EMOM x 30
GOAT

WOD:
Option 1:
A. Strict Press x 10
Build to a heavy set of 10 reps

B. 15 min AMRAP
Max Calorie Bike
*every minute, starting at 0:00
10 Wallballs*

Option 2:
A. Strict Press x 10

B. 15 min AMRAP
20 Banded Marches (total)
10 Banded Leg Curls
20 DB Curl and Press (total)
10 Floor2Bar Touches

WOD:
5 x 3 min AMRAP
21/15 Calorie Row
9 Box Jumps (30/24)
Max Power Cleans
*rest 1:30 between rounds*

Weight on barbell increases every round
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125

Option 2:
5 x 3 min AMRAPs
15/10 Calorie Bike
20 Step Ups (24/20)
Max KB Swings (53/35)



*rest 1:30 between rounds*

WOD:
Option 1
A. Back Squat x 20
build to a heavy set of 20 reps

B. 10 Rounds
10 Toes2Bar
10 Burpees
100m Run

Option 2:
A. Box Squat x 20
build to a heavy set of 20 reps

B. 10 Rounds
10 V-Ups
10 Push-Ups
8/6 Calorie Bike