A.  EMOM for 8:00:

Snatch Pull + Hang Power Snatch (2+1)

B.  Seven rounds for time of:

7 Pull-ups

10 V-ups

25 Meter Standing Broad Jump

C.  RSVP for Barbell Club via Mindbody Online!

Congrats to the Chili Cook-Off Winner Dana!!

A.  “Elephant”  

8:00 AMRAP

8 Dumbbell Thrusters (35/25)

8 Atomic Situps (15)

2 Kettlebell Turkish Get-ups (44/26)

REST 3 MINUTES

B.  “Donkey”

8:00 AMRAP

8 Calories Rowed

8 Burpees Over Rower

2 Rope Climbs

REST 3 MINUTES

C.  200 Meter Walking Lunge

Awesome showing for Friday Night Lights week 1!!!

A. “Zoe Zebra”

Teams of 2 or 3

24:00 AMRAP

24 KB Sumo Deadlift High Pulls (70/53)
24 KB Swings (70/53)
24 Calories rowed
24 Burpees
24 Wallball Shots (20/14)

B. Sign up for Barbell Club via MindBody Online!

A.  Every minute on the minute for 8:00:

4 Turkish Get-ups (top to top)  (35/26)

B.  25:00 AMRAP in teams of 2 or 3:

50 Deadlift buy-in, then:

20 Pull-ups

30 Box Jumps (24/20)

40 Overhead Lunge Steps (45/25)

200 Meter Sandbag TEAM RUN 

 C.  Sign up for Barbell Club via Mindbody Online

A.  Every minute on the minute for 8:00:

4 Handstand Push-ups

B.  As many rounds as possible in 8:00 of:

8 Hang Dumbbell Clusters (35/25)

20 meter Bear Crawl

C.  (After 2 minute rest)  As many rounds as possible in 8:00 of:

8 Russian Kettlebell Swings (70/53)

6 Chest to Bar Pull-ups

D.  RSVP to Barbell Club via MindBody Online

A.  Deadlifts 5-5-5-5-5

B.  “Lunging Annie”

50-40-30-20-10

Lunges

Sit Ups

C.  RSVP for the FREE Injury Prevention Seminar on Saturday at 12:30pm.  Details HERE

A.  Tabata Plank Holds, 8 rounds total

B.  For time:

75 Wallball Shots

75 Double Unders

75 Wallball Shots

75 Double Unders

C.  RSVP to Barbell Club via Mindbody Online!

A. In teams of 2 or 3, complete the following in as many rounds as possible in 25:00:

75 Double Unders

20 Front Squats

20 Burpees Over the Bar

200 Meter Sandbag Run

B. Barbell Club meets at 9:00am only today!!

C. Pull-up & Muscle Up Workshop begins with Chris at 11:00am!

A.  Every minute on the minute for 6:00

Odd: Ring Dips x 6

Even: Double Unders x 20

B.  “Tecmo Bowl”

AMRAP in 14:00

Clean and Press x 7

Sprint 200 meters

Bear Crawl 20 meters

C.  Please RSVP for Barbell Club via Mindbody Online!