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Lift Sumo deadlifts In 20:00, find a heavy single for the day Suggested build strategy 5 at 50% 5 at 60% 3 at 70% 3 at 80% 1 at 85% 1 at 90% 1 at 94% 1 at 98% 1 at 101% Then make 3% jumps from there

Workout 12-8-4 Ring dips Power cleans 155/105 Rx+ 7/5/3 RMU

Workout

3:00 AMRAP/1:00 rest x 3 rounds
20 Row strokes
10 pushups- 1 sec pause at the top each time

rest 3:00

3:00 AMRAP/1:00 rest x 3 rounds
50m sled push
50m reverse sled drag
bike cals in remaining time

score is total cals (row and bike mixed)

Labor Day Workout (only one class today at 8:30am)

The Don

“The Don” is a hero WOD that is dedicated to U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

66 Deadlifts, 110/70 lbs
66 Box Jumps, 24/20 in
66 Kettlebell Swings, 53/35 lbs
66 Knees-to-elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/35 lbs
66 Wall Balls, 20/14 lbs
66 Burpees
66 Double Unders

Lift 12:00 EMOM Min 1: 2 hang power cleans–start at around 70% and build Min 2: 4 barbell bench press–2 sec pause in the bottom

Workout 2/2/2/3 intervals rest 1:00 in between intervals 10 box jump overs 24/20 10 toes to ring max thrusters in remaining time 115/75 score is either time on the clock when you finish 50 reps OR number of max reps. 2 ways to do this–as written, or with a partner. You both do the buyin each time, and then can split thrusters however. In that case, you go to 75. Rx+ 70 for solo, 90 for partner

Workout

10 rounds
12/9 cal bike
5 oblique v ups/side
max unbroken bearhug carry
rest 1:00

score is number of meters (must turn around every 25)

Lift 6 sets of 2 Front squats–building to a heavy set of 2 after each set, 1-3 legless rope climbs

Workout 4:00 AMRAP 10 double dumbbell front squats 2×50/35 6 bar muscle ups/jumping bmu No rx+, just get more rounds.

Lift Every 4:00 for 4 rounds 4×4 push press (last set hard, start at 75ish%) + 25m double hex-head carry

Workout 15:00 AMRAP 1 power snatch 95/65 3 hand release pushups 5 situps rx+ ghds

Skill work–kipping pullups 10:00 of Level 1: kip swings. Negatives, chin over holds, or toe spotted strict pullups Level 2: toe spotted kipping pullups–:02 chin over hold in between each rep+ 3 strict pullups/negatives Level 3: (goal is to not come off the bar) 4 rounds 2 strict pullups+3 kipping pullups+4 kip swings In between each set do 25 air squats

Workout 20:00 of 2:00 row 5 RFESS/side @ 3030–athletes choice in terms of loading style :30 hip thrust hold unbroken score is average hip thrust weight, only counts if unbroken

Lift 10×1 Sumo deadlifts on the 2:30 start Start at 80% and build to 90-93% NOT A MAX–you get a chance next week for that 🙂 No RFESS this week.

Workout 3 Rounds for time with a 7:00 cap 15 bar over burpees 200m run Rx+ bar facing burpees

Lift 12:00 EMOM Min 1: 3 hang power cleans–start at around 60% and build Min 2: 6 dumbbell bench press–2 sec pause in the bottom

Workout “The chief” AMRAP in 3 minutes 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats Then Rest 1 minute Repeat 5 times Start over each time. Score is reps.