Sunday Funday – teams
Wods will be on the board
wod 1 will be synchronized single db thrusters and rowing

Wod 2-
9 Min Amrap- split how you want
20 Deadlifts 185/135
20 Toes to bar

Wod 3 will be
clean and jerks and synchronized burpees

8am Endurance. Teams of 3
45 minutes Amrap
Buy In (only do this once)
800m walk/run
-one partner carries a sandbag, one partner carries 2 KB’s, one partner carries nothing
*switch anytime, when you switch do 3 burpees each

After completing the 800 start the following. 1 partner working at a time
Bike Cals
Row Cals
Ski Cals
*every time you switch spots on the machine, all 3 teammates do 3 burpees
Cals are as follows
M,M,M 70 cals per machine
F,F,F 60 cals per machine
MMF or FFM team 65 cals per machine


9am
3 Rounds for Time, In teams of 3 as a waterfall
500m Run
25 Power Snatch 75/55lb, (34/25kg)
25 Box Jump Overs 24/20”


8am Endurance. Teams of 3
45 minutes Amrap
Buy In (only do this once)
800m walk/run
-one partner carries a sandbag, one partner carries 2 KB’s, one partner carries nothing
*switch anytime, when you switch do 3 burpees each
After completing the 800 start the following. 1 partner working at a time
Bike Cals
Row Cals
Ski Cals
*every time you switch, all 3 teammates do 3 burpees
Cals are as follows
M,M,M 70 cals per machine
F,F,F 60 cals per machine
MMF or FFM team 65 cals per machine


9am
3 Rounds for Time, In teams of 3 as a waterfall
500m Run
25 Power Snatch 75/55lb, (34/25kg)
25 Box Jump Overs 24/20”

Flow: Partner one will begin on the run as partners 2 and 3 wait to start the workout, once
partner 1 is back from the run, partner 2 can proceed on the run, where partner 1 will start
the Power Snatch and Partner 3 will wait until partner 2 is back from the run. Once partner
2 is back from the run, partner 3 will start and partner 2 can start on the Power Snatch,
assuming Partner 1 is off the bar and onto the Box Jump Overs.
Here’s where it gets fun. Once partner 1 is finished with the Box Jump Overs, they can start
out on the run even if partner 3 is not back yet. But no one can move onto the station of the
Power Snatch and the Box Jumps if a partner is on that movement. Essentially the rest of
the workout is trying to outrun your partners and keep the flow of the workout going without
being caught and causing any rest periods.

4 minutes cardio then coach lead barbell warm up

Strength
Squat or power Snatch
5 snatches @ 70%
2 sets of 4 Snatches @ 75%
2 sets of 3 Snatches @ 80%
2 set of 2 Snatches @ 85%
2 sets of 1 Snatch @ 90%

This is going to take a little while. Its squat or power but the workout is a little bit shorter so focus on this strength. Don’t “save it for the workout” as they say.

Wod
For time
800m Run
20 Snatches 155/115 or 135/95 or 95/65. We’ll find a weight that works for you

OR

Wod- For time
Run 800m
50 alt db snatches

Warm-Up
3 Sets, For Quality
1:00 minute Row: Increase Intensity on Each Set
10 Cossack Squats
30 second Glute Bridge Hold
10 Behind the neck elbow punch throughs
1 “Barbell Complex”
“Barbell Complex” equals the following
3 Clean Grip Deadlift
3 Hang Clean High Pulls
3 Hang Muscle Cleans
3 Front Squats
3 Push Press
10 Behind the Neck Elbow Punch Through

We will give you time to warm up to higher percentages for this clean and jerk in the workout.
The focus of the workout is the lifting piece so don’t go too light on it. That’s a total of 24 clean and jerks over both sets of this at a pretty high percentage. Think of this as a lifting day with some rowing in between your lifts.

Wod
Every 15:00 minutes, 2 Sets (30:00 minutes Total)
30/24 Calorie Row
6 Clean and Jerks @ 75%
20/16 Calorie Row
4 Clean and Jerks @ 80%
10/8 Calorie Row
2 Clean and Jerks @ 85%
% Based on 1-Rep Clean and Jerk

Time Domain: 7:00-10:00 minutes/ Set
Time Cap: 12:00 minutes/ Set
Primary Objective: Complete each set as fast as possible

2 Sets, For Quality:
30 second Passive Hang
10 Banded Pull-Aparts
5 Ring Push-Ups
10 Banded Glute Bridge Marches
5/5 Lateral Box Step-Down

Strength:
Bench Press
Every 90 seconds, 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85%
Set 6: 1 Rep @ 90%

Wod
For Time:
10-9-8-7-6-5-4-3-2-1
Unbroken Chest to Bar Pull-Ups
*7 Box Jump Overs 24/20” after each set
If you are still working on pull ups go for strict banded or toenail assisted
If you might not have unbroken sets of these pull ups, do your best to try and hold onto the bar. if you drop, finish out with fast singles.

OR OR OR OR OR
10-9-8-7-6-5-4-3-2-1
Unbroken Strict Pull-Ups
*6 Dual Kettlebell Front Rack Step-Ups Each Set 24/20

Time Domain: 6:00-9:00 minutes
Time Cap: 10:00
Primary Objective: Unbroken Chest to Bar Pull-Ups, limiting time jumping back up to
the bar.
Secondary Objective: Push to be quick on the box even if you will need a little more
time jumping back up to the bar. Practice efficiency and rhythm here.