RZ+

  Warm-up:

 3x

5 ring pushups

10 squats

5 ring rows

Work out:

EMOM

5 min, 5 clean and press (2x 35# bell)

10 min, 10 swings (50# bell)

5 min, 5 clean and press (2x 35# bell)

5 min, 10 figure 8s, alt hands (35# bell)

2 miler

 1 mile up, 1 mile down

Red Zone

   Warm-up:

 3x

5 ring pushups

10 squats

5 ring rows

Work out:

EMOM 20# vest

5 min, 5 clean and press (2x 35# bell)

10 min, 10 swings (50# bell)

5 min, 5 clean and press (2x 35# bell)

Work out:

2x 20# vest

10 arm wheel rolls

Stairs

 25 min stair machine

Classic strength set

  Warm-up:

 3x

5 ring pushups

10 squats

5 ring rows

Work out:

10x

20# vest

5 ring pushups

5 ring rows

90s rest

Kettle and roll

 Warm-up:

 3x

5 paralet pushups

10 squats

5 ring rows

Work out:

5x

10 swings (50#)

60s rest

EMOM ladder, 10 mins

2 count cleans (50#)

Finisher:
2x

5 3-count ab rolls

60s rest

Spin

 45 min Les Mills The Trip

Modded 2011-09-07

 Warm-up:

 3x

5 paralet pushups

10 squats

5 ring rows

 2 x 30s wall handstands

WoD:
5x

7 ring rows

15 squats


Finisher:
   5 ring pushups
   10 full extensions on the ab wheel
   5 minutes 3-hit combos on the heavy bag
   10 full extensions on the ab wheel
  5 ring pushups

Stairs

 25 min stair exercise

Mod from 2011-09-06

 Warm-up:

3x

5 paralet pushups

10 squats

5 ring rows

WoD:
7x

5 thrusts @ 85#

60s rest

Finisher:
5 minutes 3-hit combos on the heavy bag

10 full extensions on the ab wheel

5 full extensions on the ab wheel