Warm-Up:
8 minute EMOM, Alternating each minute: Minute 1: Machine of Choice
Minute 2: :25/25 Seconds, World’s Greatest Stretch
Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb
Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate Load

Strength
Weightlifting : Snatch
5 minute EMOM
1 Muscle Snatch + 1 Hang Power Snatch
Straight into:
5 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch
Straight into:
5 minute EMOM
2 Squat Snatches

WOD
50 Hang Power Snatch 65/45
30/22 Calorie Echo Bike
50 Overhead Squats

Goal: 6:00-10:00 minutes
-Time Cap: 12:00 minutes
-Primary Objective: Completing the barbell movements 4 sets or less
-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

All regular classes today 5am, 6am, 9am, 10am 4,5,6pm

Warm up
3 Sets, For Quality
1:00 minute Cardio Choice
15 Banded Good Mornings or empty bar
8 Walking Inchworms
8 Empty Bar deadlifts
1:00 Different cardio

Wod- Conditioning day after a holiday feast
Every 5:00 for 30 minutes
Alternate stations
That means you will be at each station 3 times. that will be 60 deadlifts. keep that in mind when picking your weight. read the notes and scaling below

Every 5:00 minutes for 30:00 minutes
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105 (102/70kg)
Station 2:
300/275m Row
400m Run

Goal: 75-90 seconds / Movement
Primary Objective: Complete each set in ~3:30-4:00

Today’s focus is to maintain a workout pace of approximately 3:30 to 4:00 minutes at
each exercise station. For the double unders and deadlifts, aim to complete them in no more than two sets, with each movement taking about 1:15 to 1:30 minutes. In the row
and run combination, the goal is to finish the rowing segment in roughly 1:15 minutes,
and the running part in about 2:00 minutes or less. Including transition times, this
approach should align with the 3:30-minute target. By adhering to these consistent
pacing guidelines, with 1:00 minute for transition and rest, we are focusing on
developing lactate threshold and enhancing overall capacity.

RX
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105lb,
(70/48kg)
Station 2:
300/275m Row
400m Run
__________________________________________________________________

Scaling options
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
150 Single Unders
20 Deadlifts 95/65lb,(43/30kg)
Station 2:
300/275m Row
300m Run

Masters 55+ or however old you are feeling today
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105lb,
(70/48kg)
Station 2:
300/275m Row
400m Run

YES WE ARE OPEN AT 1017 GUNN HIGHWAY!

I’m not posting the warm up today or detailed skill work but we are doing both. scaling options posted at the gym

Skill work
Toes to bar progressions

Wod

For Time
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
@ 14:00 minutes
Part B)
6:00 minute AMRAP
24 Double Unders
8/6 Calorie Echo Bike
8 Toe to Bar

We will have time after to stretch and/or work some weaknesses.

Gym is temporarily closed. Try this workout at home. If you need to borrow some equipment let us know.

Warm up with 3 sets of
10 push ups
10 squats with a 1 second hold at the bottom
10 sit ups
200m run

wod for time

80 Air Squats

50 sit ups

40 Push-Ups

800 meter Run

40 Push-Ups

50 sit ups

80 Air Squats

Still temporarily closed.
Watch the facebook page this week for updates about the gym.

Here’s a fun one you can do at home with a db or barbells.
Be sure to warm up with a run and some db or barbell snatches at a light weight

5 Rounds for time
20 Alternating Db snatches OR 10 barbell snatches
Run 400 meter (or row or ski)