Canada Day, Gym is closed

4 mins on 2 mins off x 6
AMRAP
24 WBs
12 lunges with 135/95lbs
1 legless rope climb
200m run
*start each 4 min piece with the 25 WBs
Score is total reps
(The run counts as 20 reps)

2 mins on 2 mins off x 8

AMRAP and pick it where you left off

20/16 cal row

10 C2Bs

10/6 ring dips

5 SHSPU with Open standards

On the 10 minutes x 5

500m run

400m row

30 WBs

20 Burpees
10 broad jumps
*Score is total rest

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with 
10-1 of sandbag cleans (touch and go ideally not over the shoulder) 150#/100#
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50

Then rest 3:00 minutes 

Part B:  
90 seconds on 45 seconds off X 5
200m run
8 DB snatch 70/50
AMRAP RMU

Then rest 3:00 minutes 

Part C:  
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees

*Score each AMRAP separately

4 mins on 4 mins off x4

Cycle #1 AMRAP

21 Box Jump Overs

21 KBs 24/16kgs

21 T2Bs

Cycle #2

Same but 18 reps of each

Cycle #3

Same but 15 reps of each

Cycle #4

Same but 12 reps of each
 *Score each AMRAP separately              

On the 3 mins x 15

1. Bodyweight bench press for 10 reps + 10 strict pull ups

2. Alternating bicep curls 15 reps per side + 15 skull crusher 

3. 12 per side bulgarian split squats + 15 V-ups

6 minutes on 2 minutes off off x 3 rounds  - 

Always begin with a 500m run, 

AMRAP with the remaining time:
10 power cleans 135/95

8 lunges with barbell in front rack

10 burpees over the rower

8 BM

3:00 minutes on 90 sec off  off x 6 rounds  - 

Round 1, 3 and 5:
24/20 cal row

With the remaining time AMRAP
12 DB S2O at 50/35lbs
12 C2Bs

Round 2,4,6:
24/20 cal row

With the remaining time AMRAP
12 DB Hang Power cleans 50/35lbs
12 HSPU

*Score is total reps on the AMRAPS
Keep scores separate for Odd and Even rounds.

Round 1 

Run 1 mile

Row 400m

40 feet of burpee broad jumps

Rest until the 15 minute mark

Round 2

Run 800m

Row 400m

20 feet of burpee broad jumps

Rest Until the 25 minute mark

Round 3
2x

Run 400m 

Row 400m 

40 WBs

Score is finishing time for all three segments.

*In 7 mins switching every round with your partner

AMRAP
48 DU
12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
24 Jumping Lunges
12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner
AMRAP
12 Burpees over the DBs
12 DB double hang snatch

FOR TIME:

3 rounds of

18 BJ Overs 32”/24"
8 RMU
12 SHSPUs 
200m farmer carry with 32/24kgs KB in each hand

For time!

6 rounds of:

Row 24/20 Cals 

12 Thrusters 95/65

12 Burpees over the bar
Rest 90 seconds after each round.

Part A: On the 90 seconds x 16 

1. Empty barbell bicep curl 21 reps

2. Barbell heavy row 10 reps

3. DB pullovers 15 reps

4. Weighted Bulgarian split squats 9 per side

Part B: On the 30 sec x 24

1. 10 V-ups

2. Mountain climbers 12 per leg

3. 10 hollow body rocks

On the 6:00 minutes X 4 rounds.  
400m run, 
30 WB
20 T2Bs
10 Deadlifts at 225/155
*Score is total accumulated rest    

1:30 min on 1:30 min off x 10
AMRAP and Pick Up where you left off
4 BM
8 BBJO 24"/20"
12 DB snatch 70/50lbs

8 mins on 4 mins off x 5

800m run

AMRAP and pick up where you left off

60 DU

20 push ups

20 sit-ups

20 lunges

Part B: 15. Minutes dedicated to mobility

No classes today as we are hosting our fun competition. Come check it out.

Please note that the last class will be at noon so we can set-up for our event tonight.

21, 18, 15,...3 going down by 3 of:

Box Jump Overs 24"/20"

C2Bs

DB push press 50/35 

Run 200m after each completed round.  Workout ends after the round of  3 reps + a final 200m run!