M1 ) Seated Strict Press (Seated On Floor) Work to establish a heavy 3 rep Drop Sets: Max Reps in 3 Mins @70% of heavy 3 Rep M2) CFF Baseline 2 For Time 800 Row 20 C2B 400m Row 20 TTB 200m Row 20 Thruster 115/85 Option 1: 800m Row 20 Pull up 400m Row 20 K2E 200m Row 20 Thruster 95/65 Option 2: 600m Row 30 Jumping Pull up 400m Row 30 Straight Leg Sit up 200m Row 20 Thruster 75/55 Goal here is to choose an option that allows you to keep pace high and go as unbroken as possible. We will re-test this in late fall cycle M3) Front Leaning Rest on Rings 3 Sets: Max Effort Hold Take average of 3 for baseline metric

M1) Power Clean 12 Mins to establish a heavy 1 Rep power clean Options: 1 Establish a heavy 1 rep hang power clean M2) 8 Min AMRAP Max Reps Power Clean @80% of Heavy 1 Rep power clean M3) CFF Baseline 1 7 RFT 30 DU 20 Air Squat 6 Burpee Option 1: 15 DU 20 Air Squat 6 Burpee Option 2: 30 SU 20 Air Squat 6 Burpee Goal here is to choose a baseline model that you can keep intensity consistent. This will be a re-test in late fall cycle.

M1) Sumo Deadlift 6 Sets: Build to a 3 Rep max M2) Strict Pull up Options/Work: 1: Build to a heavy 3 rep weighted pronated strict Pull up. Drop set: 70% of heavy 3 for max reps 2: 6 Sets: Max Strict Pull up Rest :15 Max Ring Rows Rest 1:30 3: 6 Sets: Max Banded Strict pull up, choose band that allows for 8+ reps Rest :15 Sec Max Ring Rows Rest 1:30 M3) Assault Bike 5 Min Max Cal Bike ALL OUT EFFORT! This will be baseline metric for the fall cycle.

Warmup :20 HARD :40 EASY x4 Bike or Row 2 Rounds: 25ft Bear Crawl Controlled 10 Reaching Goblet Squat 10 Goblet RDL M1) Monster Mash up 0:00-6:00 Option A: 21-15-9 Deadlift 225/155 HSPU Option B: 21-15-9 Deadlift 185/125 12-9-6 HSPU Option C: 21-15-9 Deadlift 135/95 HRPU 6:00-12:00 AMRAP Option A: 25 DU 8 Box Jump Over 24/20" 8 DB Devils Press 50/35 Option B: 25 DU/50 SU 8 Box Jump 20" 8 DB Devils Press 40/20 Option C: 25 SU 8 Box Step up 20" 8 Rus KB Swing 53/35 12:00-24:00 AMRAP Option A: 14/10 Cal Row 5 Power Clean & Jerk 155/105 Option B: 14/10 Cal Row 5 Power Clean & Jerk 115/85 Option C: 10 Cal Row 5 Power Clean & Jerk 95/65 Hero WOD: 10/28/18- "Ferderder" US Army SPC Dennis Ferderder

Warmup :10 HARD :20 EASY x6 Row 2 Rounds 10 PVC Pass Thru 5 KB Clean + Press Per side 5 Inch Worm M1) Reverse Grip bench press 4 Waves: 6-4-2 Build M2) Aerobic | 3 Rounds Option A: 800m Row 20 Ring Push Up 30 Cal Bike Option B: 800m Row 20 Push Up 30/24 Cal Bike Option C: 600m Row 1:00 Arms Extended Plank 20 Cal Bike Extra Credit: 10 Min AMRAP 10 Strict Press 10 Curl 5 Push Up

Warmup 4 Sets: 25ft Controlled Bear Crawl 8 KB WoodChop Per Side 4 Burpee M1) Deadlift 6 Sets: 5 Reps @75% of Heavy 3 Rep w/5 Sec Eccentric Lower M2) Upper Body Pull 12 Min Running Clock / For Quality Not Rounds Option A: 3 Strict Pull up Rest :10 4 TTB Rest ;10 4 C2B Rest :10 Option B: 3 Pull up Negative Rest :10 4 K2E Rest :10 4 Pull up Rest ;10 Option C: :20 Single Arm Ring Row Hold Per side Rest :10 5 Ring Row Rest :10 M3) 8 Min AMRAP Option A: 8 KB SDHP 70/53 8 Rus KB Swing 8 Stationary Goblet Lunge Option B: 53/35 Option C: 35/25 Extra Credit 3 Sets: :20 Chin Above Bar Hold or Chin up negative 10 Bent Over DB Row 10 Ring Push or HRPU

Warmup :10 HARD :20 EASY x4 Bike 2 Sets: 10 Reaching Goblet Squat 10 Monkey Hops 5 Lizard Reach Per Side M1) Clean and Jerk 12 Min Clock Option A: Build to Heavy 2 Clean 1 Jerk Non TNG Option B: 1 Power Clean 1 Front Squat 1 Jerk Option C: 1 Hang Power Clean 1 Front Squat 1 Push Press M2) Repeat Interval Round 1: 21-15-9 Rest 3 Mins Round 2: 12-9-6 Option A: Power Clean 115/85 Burpee Option B: Power Clean 95/65 Burpee Option C: Power Clean 75/55 Burpee Extra Credit 4 Sets: 12 DB Hammer Curl 12 DB Tricep Extension 12 Ring Face Pull

Warmup :10 HARD :20 EASY x4 Bike 2 Rounds 6 Rear Foot Elevated Squat per side 6 Single Leg Glute Bridge per side 6 Monkey Hops M1) Back Squat 3 Sets: 7 Reps @75% 8rm 2 Sets: Max Effort @70% 8rm M2) 3 Sets: 1:1 Work to Rest Negative pacing The goal here is to increase effort each set Option A: 25 Wallball 30/20 500m Row Option B: 25 Wallball 20/14 500m Row Option C: 25 Wallball 14/10 500m Row Extra Credit 4 Rounds 50ft Bear Crawl 8 Incline YTW per position 8 Strict TTB/Strict Hanging Leg Raise

Warmup :10 HARD :20 EASY x4 Row 3 Rounds 100ft Mixed Overhead Carry 5 YTW per position M1) Push Press 4 Waves : 6-4-2 Build M2) Handstand Push Up Work 12 Min Clock / AMRAP For Quality NOT Speed or Rounds Option A: 1-3 Strict HSPU 100ft Mixed Overhead Carry 6-8 HSPU Option B: :20 HS Hold 100ft Mixed Overhead carry 4-5 HSPU Negative Option C: :20 Front Lean and Rest on Rings 100ft Mixed Overhead Carry 4-6 Pike Push Up M3) 6 Min AMRAP 50 DU/150 SU 6 Burpee Extra Credit: 4 Sets: 10 Barbell Drag Curl 10 Barbell Skull Crusher 10 Ring Row

Monday October 22, 2018 Warmup :10 HARD :20 EASY x4 Row or Bike 3 Rounds 8 Wall facing Overhead Squat 8 Crossbody DB/KB Muscle Snatch 8 Bird-dog M1) Snatch 12 Min Clock Option A: Build to Heavy 2 Full Snatch Non TNG Option B: Build to Challenging 1 Power Snatch 1 OHS Option C: Work Light Load 1 Hang Muscle Snatch 1 Hang Snatch M2) 2:30 ON / 1:00 OFF x4 Option A: 12/8 Cal Bike 12 TTB AMAP Squat Clean 155/105 Option B: 10/6 Cal Bike 12 K2E AMAP Front Squat @115/85 Option C: :20 Max Cal Bike 12 Straight Leg Sit up AMAP Goblet Squat 53/35 Extra Credit 4 Sets: 8 RNT Lunge Per side @3130 Tempo 8 Single Leg Glute Bridge w/5 Sec Negative per side 2-4 Wall Walk

Warmup :20 HARD :40 EASY x4 Bike or Row 2 Rounds 25ft Bear Crawl Controlled 10 Reaching Goblet Squat 10 Goblet RDL M1) Every 3 Mins x4 Option A: 10 Box Jump Over 30/24" 10 DB Thruster 50/35 Option B: 10 Box Jump Over 24/20" 10 Thruster 75/55 Option C: Box Step Over 20" 10 Thruster 45/35 Rest 5 Mins before Part B M2) Every 3 Mins x4 Option A: 12 Cal Row 10/8 HSPU Option B: 10/8 Cal Row 4-5 HSPU Negatives (Kick up + Slow Negative down, kick of wall, kick back up repeat) Option C: :45 Max Cal Row :45 Max Reps Push up HERO WOD "White" U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina Natio

Warmup :10 HARD :20 EASY x6 Row 2 Rounds 10 PVC Pass Thru 5 KB Clean + Press Per side 5 Inch Worm M1) Reverse Grip bench press 3 Waves: 8-6-4 Build M2) 30-20-10 For Time Option A: Cal Bike OHS 135/95 Option B: Cal Bike OHS 95/65 Option C: Cal Bike OHS 45/35 Extra Credit 10 MIn AMRAP 10 Strict Press 10 Curl 5 Push Up

Warmup 4 Sets: 25ft Controlled Bear Crawl 8 KB WoodChop Per Side 4 Burpee M1) Deadlift 6 Sets: 4 Reps @70% of Heavy 3 Rep w/5 Sec Eccentric Lower M2) 3 Sets: 1: .5 Work to Rest Option A: 800m Row 20 C2B 10 DB Box Step Over 50/35 p/h 24/20" Option B: 800m Row 12 Pull up 10 DB Box Step Over 35/25 24/20"box Option C: 650m Row 12 Ring Row 10 DB Box Step Over 25/18 20" or Appropriate Height Extra Credit View Exercise History 3 Sets: :20 Chin Above Bar Hold or Chin up negative 10 Bent Over DB Row 10 Ring Push or HRPU

Warmup :10 HARD :20 EASY x4 Bike 2 Sets: 10 Reaching Goblet Squat 10 Monkey Hops 5 Lizard Reach Per Side M1) Clean and Jerk Every :45 x10 Option A: 1 Power Clean 1 Full Clean 1 Jerk @65% Option B: 1 Power Clean 1 Front Squat 1 Jerk @55-65% Option C: 1 Hang Power Clean 1 Front Squat 1 Push Press M2) 6 RFT Option A: 10 S2O 135/95 10 Bar Facing Burpee Option B: 10 S2O 115/75 10 Bar Facing Burpee Option C: 10 S2O 75/55 10 Burpee Extra Credit View Exercise History 4 Sets: 12 DB Hammer Curl 12 DB Tricep Extension 12 Ring Face Pull

Warmup :10 HARD :20 EASY x4 Bike 2 Rounds 6 Rear Foot Elevated Squat per side 6 Single Leg Glute Bridge per side 6 Monkey Hops M1) Back Squat 5 Sets: 8 Reps @75% of your 8 rep max If you were not here last week, build to heavy 8 rep M2) 6 Sets: 1:1 Work to Rest Option A: 20 Cal Bike 20 Wallball 30/20 Option B: 15/12 Cal Bike 20 Wallball 20/14 Option C: :40 Sec Max Cal Bike 20 Wallball 14/10 Extra Credit 4 Rounds 50ft Bear Crawl 8 Incline YTW per position 8 Strict TTB/Strict Hanging Leg Raise

Warmup :10 HARD :20 EASY x4 Row 3 Rounds 100ft Mixed Overhead Carry 5 YTW per position M1) Push Press 4 Waves : 6-4-2 Build M2) 14 Min AMRAP Option A: 10 Alt DB Squat Snatch 50/35 10 TTB 40 DU Option B: 10 Alt DB Snatch 50/35 or 40/30 10 K2E 40 DU or 120 SU Option C: 10 Alt DB Snatch 40/30 or 35/25 10 Straight Leg Sit up 40 SU Extra Credit: 4 Sets: 10 Barbell Drag Curl 10 Barbell Skull Crusher 10 Ring Row

Warmup :10 HARD :20 EASY x4 Row or Bike 3 Rounds 8 Wall facing Overhead Squat 8 Crossbody DB/KB Muslce Snatch 8 Bird-dog M1) Snatch Every :45 x10 Option A: 1 Power Snatch 1 Full @65% Option B: 1 Power Snatch 1 Hang Power Snatch 1 Eccentric Snatch Deadlift lower @5 sec negative @60-65% Option C: 1 Hang Muscle Snatch 1 Hang Snatch M2) 8 Rounds Option A: 250m Row @1:48/2:00 Pace :20 Sec Rest 12 Cal Bike @70/62 RPM :20 Sec Rest Option B: 250m Row @RPE 7 :20 Sec Rest 10/8 Cal Bike @RPE 7 :20 Sec Rest Option C: 250m Row @RPE 7 :20 Sec Rest 30 Sec BIke @RPE 7 :20 Sec Rest Extra Credit 4 Sets: 8 RNT Lunge Per side @3130 Tempo 8 Single Leg Glute Bridge w/5 Sec Negative per side 2-4 Wall Walk

Warmup :20 HARD :40 EASY x4 Bike or Row 2 Rounds 25ft Bear Crawl Controlled 10 Reaching Goblet Squat 10 Goblet RDL M1) 21-15-9 Option A: Thruster 95/65 TTB Box Jump 24/20" Option B: Thruster 75/55 TTB/K2E Box Jump 24/20" Option C: Thruster 45/35 Straight Leg Sit up Box Jump 20/18" M2) 10 Min AMRAP Option A: 8 HSPU 16 Air Squat Option B: 8 Ring Push Up 16 Air Squat Option C: 8 HRPU 16 Air Squat HERO WOD Army Pfc. Anthony Monroe 20, of Bismarck, N.D.; assigned to Division Artillery, 1st Cavalry Division, Fort Hood, Texas; killed Oct. 11, 2004 when two rockets impacted his camp in Baghdad. 20 Min AMRAP 2-4-6-8-10-12 Bench Press (70% of 1 Rep Max) Hollow Rocks Wall Ball Shots

Please Join us at 10:00 AM for our 6th Annual Barbells for Boobs Event Free for all ages and abilities

Warm up: :10 HARD :20 EASY x4 Bike 2 Sets: 10 Reaching Goblet Squat 10 Monkey Hops 5 Lizard Reach Per Side M1) Clean and Jerk 10 Min EMOM Option A: 1 Power Clean 1 Full Clean 1 Jerk Build from 60% Option B: 1 Power Clean 1 Front Squat 1 Jerk @55-65% Option C: 1 Hang Power Clean 1 Front Squat 1 Push Press M2) 6 RFT Option A: 12 Power Clean 95/65 12 Front Squat 12 C2B Option B: 12 Power Clean 75/55 12 Front Squat 8 Pull up Option C: 12 KB Swing 53/35 12 Goblet Squat 8-12 Ring Row Extra Credit 4 Sets: 12 DB Hammer Curl 12 DB Tricep Extension 12 Ring Face Pull