4 Rounds4 min work, 1 min restBike for total max Calories across all 4 min This is a great conditioning test and has been also used with testing to if your max average wattage. Don’t stress about the measurement but

AMRAP 12 min1 min Max Cal Cardio GOAT (run, row, bike, or ski erg)15 Power Clean (135/95) The GOAT for this week is going to be whatever monostructural work you would like to work on. If you plan on doing

Row5 x 500 metersNotes: Rest 2 min between efforts These are row sprints! Having said that the goal is to have consistency across all your intervals. See if you can keep each effort within :10 sec of one another so

Zoom @ 5am AMRAP 7 min10 Medball Clean (20/14)10 BurpeeGoal: 7+ Rounds This is our “benchmark” for the week. It’s an OLD workout we used to do at Level 1’s waaaayy back. It was 7 reps of each though so

For Time100 meter Front Rack Walking Lunge Goal: Sub 15 minNotes: Every 10 steps complete 3 Thrusters This is a grinder for sure. Start with the walking lunge and every 10 steps complete 3 thrusters with your DB’s/KB’s/Sandbag. Don’t rush

Zoom @ 5am 4 Rounds for time:400m Run7 Dball Over Shoulder 100′ Bearhug CarryGoal: sub 15Notes: Sub Double KB Clean for Dball if needed Fun one to get the heart rate up and move heavy loads. Pay attention to keeping

Zoom @ 5am Possible EMOM 16 min:Min 1: 5 Power Snatch (135/95)Min 2: Run 200 metersMin 3: 15 Pull UpMin 4: 60 Double Under Fun mix of movements today that will present some kind of challenge to us all along

8am-10am: Open Gym10am: Group WOD Class sizes are up to 10 now! Be sure to reserve your spot on ZenPlanner. For Time:50-35-20Swing (53/35)Box Jump Over (24/20)BurpeeGoal: Sub 20 min Some higher rep work to finish off the week. All these

Zoom @ 5am Death By Thruster:Every Min on the Min Complete 1 Thruster (115/75). Add one rep to each min till you can’t complete the reps within the min.Goal: Get through the 10 minute mark We haven’t done a workout

For Time:15-12-9-6-3Sandbag Ground to Shoulder (heavy)Burpee Over Sandbag200m Run after each round Goal: Sub 12Notes: Dball or Double KB Clean is a great sub for Sandbag Midline 1x::30sec Bent Knee Hollow Hold10 Cat Cow:30sec Bent Knee Hollow Hold10 Cat Cow:30sec