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Compete

For time: 50/40 Calorie Ski 50/40 Calorie Echo Bike 50/40 Calorie Row

21-15-9 Calorie Echo Bike Strict Handstand Push Ups -Rest 1:1- 21-15-9 Calorie Echo Bike Front Squats (95/65) -Rest 1:1- 21-15-9 Calorie Echo Bike Push Press (95/65) -Rest 1:1- 21-15-9 Calorie Echo Bike Pistols *Ladies: same calories as the men today :) **Assault Bike Calorie option (as Rx'd): 24-18-12 ***REPEAT from September 18, 2021 "Interstellar"

Partner workout 20/16 Calorie Row (each: at the same time) 40 Power Cleans (185/125) 20/16 Calorie Row (each: at the same time) 40 Power Snatches (135/95) 20/16 Calorie Row (each: at the same time) 20 Cleans (225/145) 20/16 Calorie Row (each: at the same time) 20 Snatches (185/125) 20/16

3 Sets: 3 Rounds 2 Rope Climbs 6 Deadlifts (315/225) 10 Strict Handstand Push-ups -rest 1:1 b/t sets-

3 Sets (1 set every 10 minutes) 12/10 Calorie Echo Bike 12 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 9 Burpee Box Jump Overs (30/24) 12/10 Calorie Echo Bike 6 Burpee Box Jump Overs (30/24) *Sub 15/12 Calorie Assault Bike for Rx’d if needed

Partner Throwdown Friday: AMRAP in 20 minutes 1 Rope Climb (15 ft) 10 Push Ups 25’ Walking Lunge Wear a weight vest (20/14 lb) -alternate rounds with a partner (or rest 1:1)-

Every minute on the minute for 8 minutes: 8 Toes To Bar into 6 Pull-Ups into 4 Chest To Bar Pull-Ups *Choose Kipping or Butterfly **The goal is to go unbroken

3 rounds: 25 Toes to Bar 50’ Handstand Walk 50’ Overhead Walking lunge (135/95) *From: July 20, 2021 Partner Throwdown Friday version: 3 rounds: 25 Synchro Toes to Bar 50’ Handstand Walk (each, at the same time) 100’ Overhead Walking lunge (135/95) (split as desired)

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07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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