Skill:  Squat Cleans Working up to a heavy single, then practice some different drills to help each person!

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Go big or go HOME!

Men/Women 400m Run 21 Pull-Ups 21 Thrusters 95/65 600m Run 15 Pull-Ups 15 Thrusters 800m Run 9 Pull-Ups 9 Thrusters

Men/Women Partner Workout 8 Rounds: 15 Wall Balls 20/14 10 KB Swings 70/35 5 Squat Clean Thruster 135/75

Men/Women 50-30-10 Toes to Bar Burpees Sumo Deadlift High Pull 75/45

Men/Women 10-9-8-7-6-5-4-3-2-1 Power Cleans 135/75 1-Arm KB Overhead Squats 55/25 each leg does the reps associated with that round. Strict Pull-Ups Hand Stand Push-Ups

Men/Women 4 Rounds: Teams of 4 Pace Setter: 200m Sprint Wall Balls 20/14 KB Swings 70/35 Box Jumps 24″/16″ Each team member is trying to get as many reps as possible while your pace setter is sprinting.  The person who is sprinting is trying to limit the amount of repetitions […]

Men/Women 15min AMRAP 10 Rollouts (Feet)/25 Knees 20 Back Loaded Lunges 95/65 10 Hanging Wipers (15 Floor Wipers)

We apologize for the inconvenience but we have to cancel today’s running class, which will start next week.  Please take advantage of all our other classes. Thanks, The Intrepid Gym Team