Announcements

For the month of October we will be offering free Unlimited memberships to all active full-time police officers. Please let any police officer you may know about this. Thank you to those that serve!

Strength / Skillwork

Pistol, HSPU and Oly skillwork

WOD

Progressive AMRAP Chipper

• 12 Shoulder to Overhead
• 24 Pistol Squats
• 36 Burpees
• 500m Row / 1 mile Bike / 400m Run (pick 1)
• 12 Snatches
• 24 C2B Pull-ups
• 36 Mt. Climbers
• 500m Row / 1 mile Bike / 400m Run (pick 1)
• 12 Squat Cleans
• 24 Handstand Push-ups
• 36 Jumping Jacks
• 500m Row / 1 mile Bike / 400m Run (pick 1)

————-
0:00 – 2:00* AMRAP
2:00 – 4:00 REST
4:00 – 8:00* AMRAP
8:00 – 10:00 Rest
10:00 – Chipper Start to Finish
Bonus* Take off :02 for every rep completed in the AMRAPs

– Classes over 1 dozen athletes should start in 2 groups with a 2:00 delay.
– Put all Cardio machines in the front area.
– Select a different one of the cardio movements whenever you get to one of those portions, No Repeats.
Rx+: as written with a 135/95# Barbell
Rx: 95/65# barbell, Pistols to 12″ Box, Pull-ups, 1-abmat HSPU
Both levels are allowed to Power clean then front squat the weight if needed.

Elements

25:00 AMRAP

• 200m Run
• 10 Push-ups
• 20 KB Figure 8 w/ Uppercut, 25/15#
• 30 Flutter Kicks
• 40 Jumping Jacks