Focus: 

EMOM Complex

1 Snatch Pull

I Hang High pull

1 hang snatch

1 OHS

WOD: 

For Time

25-20-15-10-5 Hang Power snatches 95/65

50-40-30-20-10 Cal row

10-8-6-4-2 HSPU

Recovery: 

750m light row or bike

Focus: 

3 rounds

1 Min KB Swings 1.5/1

1 Min Row

1 Min Shuttle run

 WOD: 

Alternating Tabata (16 min total)

Pistol

T2B

kb sumo Deadlift high pull

Box Jumps

Skill

3x3 Skin the cat

Focus: 

Weighted Pull Up

5 x 5

Super Set with 10 V-ups

WOD: 

For Time:

75 Push Press 75/55

150 DU

75 Strict Sh. Press 45/35

**Every break in lifts is 5 burpees over bar**

Recovery:

Mobility 2 mins each (10 mins )

Banded Ankle distraction L/R

Foam roll calves

Archer Banded stretch L/R 

Weightlifters and Powerlifters!

You guys will be lifting in the new space across the street! Almost everything is set up and ready to use.  Thank you for you patience as we finish up a few fixes and installs in the new space over the next week.

The New Address: 1800 W Oxford Ave, Unit J, K, & L, Sheridan CO 80110 (Less Than 400m away from the old space)

Focus:

EMOM 12min

MIN 1: 5 Back squats

MIN 2: 10 Db Split squats (elevated foot) 

WOD: 

EMOM 20mins

Odd: 10-15 Burpees

Even: 15 Wall Balls UB

Finisher

Tabata Hollow Rock

Tabata Russian twist

Focus:

3 Rounds

250m Row

25 KB Swings 32/24kg

200m Run

WOD:

For Time

2km Row 

Rest 5 mins

500m Row

Recovery: 

400m Medball run

Focus: Skill T2B

10min EMOM

Min 1: 3 Kip Swings

Min 2: 2 Kip Swings + 1 Kip & Knee Raise

Min 3: 2 Kip Swings + 1 T2B

Min 4: 2 Kip Swings + 1 T2B + 2 Kip Swings

Min 5: 2 T2B

WOD:

“Toes 2 Bar Nancy”

5 Rounds

400m Run

15 T2B

Finisher

Tabata Deadbug holds

Tabata Superman ext

Focus: Prep

10 Mins to Build to opening weight for WOD

Rest 5 mins then hit WOD

WOD: 18.2 A/B

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 50/35

Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Recovery: 

foam roll, lax ball muscle manipulation or body tempering

Focus: 

DB OH Lunge 

DB banded Deadlift

10 Min EMOM

Min 1: 12 OH DB Lunges 

Min 2: 10 DB Banded Deads with 4 sec descent

Build your OH DB weight to WOD weight

 WOD: 

5 Rounds

15cal Echo Bike

10 DB OH Lunges (single arm) 50/35#

5 HSPUs

Rest 2mins

Accessory

3x10 of

DB hammer Curls with 10s down

bird dogs L/R

fire hydrants L/R

Focus: Skill – HS walk

HS Walks

12min EMOM

Min 1- 8 Pike on Box Shoulder Taps

Min 2- 2 Wall Walks

Min 3- 20s Nose and Toes

Min 4- ME up to 30s HSW or hold

WOD: 

3 Rounds

24 Lat Box Jumps overs 20″

16 DB Snatches Alt 35/20#

8 SA DB Devils Press 35/20#

4 Bar Muscle Ups

Recovery:

TYW

3x10

or

CrossOver Symmetry

Focus: Strength

Push Press

5x5 (% of WOD Weight) 

1: 50%

2: 60%

3: 70%

4: 85%

5: 100%

WOD: 

4x4min AMRAP with 2 Min rest between

4 Burpee Broad Jump 40″

8 Push press 135/95

12 Wall Balls 20/14

Finisher

30 Muscle ups for Time or 30 low transitions