Sunday
Aug312014

Monday, September 1

Closed for Labor Day

Saturday
Aug302014

Sunday, August 31

Rest Day

Saturday
Aug302014

Saturday, August 30

Emerge

In teams of two, complete 8 rounds of:
4 Clean and Jerks, light-moderate weight
10 Pullups
24 Jumping Alternating Lunges

Partner 1 completes one full rounds as partner 2 rest, then partner 2 completes one full rounds as partner 1 rest, until a total of 8 rounds is reached.

Evolve

In teams of two, complete 10 rounds of:
4 Clean and Jerks, moderate weight
12 Pullups
30 Jumping Alternating Lunges

Partner 1 completes one full rounds as partner 2 rest, then partner 2 completes one full rounds as partner 1 rest, until a total of 8 rounds is reached.

Thursday
Aug282014

Friday, August 29

On Monday, September 1 we will be closed for Labor Day. 

Emerge

3 Rounds for time of:
Row 500 meters
10 Overhead or Front Squats, light-moderate weight
60 second Plank Hold

Evolve

4 Rounds for time of:
Row 500 meters
10 Overhead Squats @ 95/65
10 Ring Pushups

Tuesday
Aug262014

Wednesday, August 27

Emerge

3 Rounds for time of:
7 Front Squats 
10 Step-Ups or Box Jumps
15 Burpees
200 meter run 

Evolve

For Time:
9 Front Squats @ 135/95#
20 Box Jumps @ 24"/20"
25 Burpees
400 meter run
7 Front Squats @ 135/95
15 Box Jumps @ 24/20"
20 Burpees
200 meter run
5 Front Squats @ 135/95
10 Box Jumps @ 24"/20"
15 Burpees
100 meter run

Monday
Aug252014

Tuesday, August 26

Emerge/Evolve

A.) 5x5 Shoulder Press @ 80% 5RM.  Rest 2 minutes between sets.
B.) 5x5 Deadlift @ 80% 5RM.  Rest 2 minutes between sets.
C.) 5x 6-10 Strict Ring Dips
D.) 50-100 Hollow Rocks

Sunday
Aug242014

Monday, August 25

Emerge/Evolve

A.) 3 Power Clean EMOM for 10 Minutes
B.) 30 second sprint on AirDyne @ 100% effort
     4 minute rest
     x5