“Heart Attack”

Dip/Kip review Wud: 200m ski erg 3 power cleans (+wt each set) 7 Dips Wod: Functional Cardio 200m sprint 10 cals Echo bike 3:00min max cals on erg (steady) 4rfc Core buy out: 2s x ME hanging knee tucks

“Sorry, we use freedom units here”

5 MIN CARDIO!!! Lift: 10 min to est 1rm clean (3 Working sets) Cycle Wod: 4 rounds/10 min cap 3 clean +5-10# 5 muscle ups / pull-ups complex 50 double unders Wod: For time 500M Ski Erg 500M Row 50 Cals Assault Bike

“Cleaning fridge handles”

Lift: 10 min to est 2rm clean (3 Working sets) Cycle Wod: 3 rounds/10 min cap 4 clean 70-80% of max for the day 5 muscle ups / pull-ups complex 50 double unders Wod: 7 min Amrap of: Row 7 cals Burpee x 7 Into: 50 Deadlifts 155/105-135/95 G*225/155

“How much does the Earth cost“

Cardio interval: 5rft 200m run 5 burpee bj overs Rest 1 min Chipper Wod: Row 250m Dips x 20 Row 500m TTB x 20 Row 750m TTB x 20 Row 500m Dips x 20 Row 250m

“🟦🦷”

5 min cardio before class: BEFORE!!! Lift: Back squats 20 min cap 3sx3rm Into: 2sx10r (aprox 70-80%) Skill review:10 Min of Strict TTB / strict knee tuck Wod:21-15-9 TTB + 30 Vested step overs In between sets: 35DU (105Dus total) Core buy out: Good mornings 3sx10r

“Someone owes me an apology”

Wod: 25 min Amrap Row for meters Every 5min stop and do 3 rounds: Cindy : 5 pull-ups – 10 pushups – 15 squats G* 3 Bar MU – 7 pushups – 15 squats

“Stop “ACCIDENTALLY” stealing Fitaids”

Lift: 5min emom complex Power clean + high hang clean + fs + clean 20min cap for: 1rm clean 6sx1rm front squat Wod: 10 min cap 3rft Row 500 10 PCJ (135/95-95/65-75/55) Goal is unbroken Core: Plank 3sx1:00min

“I do not think, therefore I do not am.”

Deadlift: 5rounds for quality Start @ 85% increase each round 1r 3emom In between sets chin over bar hold or 5 strict pull-ups Wod: 5 min amrap Muscle ups x3 / Pull-ups x5 OHS x 10 (95/65) Into: 800m run Into: 5 min amrap Muscle ups x3 / Pull-ups x5 OHS x 10 (95/65) Core: […]

“Sickest gym on the planet. Planet Sickness”

Lift: Lift: split jerk x 2-2-2-1-1 Into: 3sx2r strict press Wod: 15 min amrap • +2 reps to pull-up/bj each round 2 pull-ups /C2b 2 box jumps 2 Turkish get ups (1 ea arm:55/35) 100 m run 4 pull-ups /C2b 4 box jumps 2 Turkish get ups (1 ea arm:55/35) 100m run 6 pull-ups /C2b […]