Warm up
300m Run
30 lunges
200m Run
30 Mountain Climbers
100m Run
:60 Second squat hold while holding a plate out in front of you
Then 15 DB Power Cleans @ Workout weight

Strength
4 sets of 4 front squats at around 80 percent.
Between sets 16 lunges (8 each leg) with your dbs that you are using for the workout

AMRAP 16 Minutes, alternating full rounds w/ a partner
8 DB Power Cleans 50s/35s
1 Rope Climb

Athletes who are proficient at climbing rope should alternate between rounds of Legless and rounds of standard climbs.
CONDITIONING
Feel: Muscular Overload
Pacing: Reach
Target Score: 12-16 Rounds Firebreather: 24+ Rounds

Scaling
DB Power Cleans: Should always be 1 set
Rope Climb: Strict/Banded Strict Pull Ups. 4 reps = 1 climb or 2 pulls from the ground
*if you have a team that can both can do muscle ups and we are short ropes you could scale up to 3 ring muscle ups per round.

Sunday Funday- teams of 2

Wod 1
10 Minute Amrap
20 Wall balls
20 Single arm DB snatches

Wod 2
10 Minutes Amrap
60 Doubles or singles
10 Bar Muscle ups
Or
10 minutes
120 Singles
16 Pull ups
Or mix and match

Wod 3
8 Minutes
20 single arm db hang clean and jerk (complete 5 on one arm before switching
20 toes to bar

Endurance
Teams of 2
Finish is any order
2 Miles of running- Split how ever you want MINIMUM interval is 400M
3000 Meter of rowing
3000 Meter of Skiing

9am – warm up
Going solo today
30 A-frame Toe Touches
30/20 Calorie C2 Machine
20 Russian KB Swings
30/20 Calorie C2 Machine 10 Barbell RDLs (moderate-to-heavy weight)


Every 3 minutes for 24 Minutes
3 Deadlifts 315/205lbs
:90 for Calories on any C2 Machine
Rest the remainder of the interval Score is total Calories

2 Rounds
200m Run
20 Lunge Steps
:30 Wallsit
Then,
2:00 of Glute Activation w/ 5 Air Squats every :30 including to start and end
20 Band Pull Aparts

Wod 1

AMRAP 13 Minutes
300m Run
12 Push Presses 135/95lbs

CONDITIONING
Feel: Gas
Pacing: Sustain
Target Score: 3-5 Rounds
Firebreather Score: 6 Rounds

Wod 2- teams of 3
Amrap 12 Minutes
10 Sandbag or odd object squats 150/100
*one partner finishes 10 squats then the next partner goes
*Alternating Every 10 Squats If no Sandbags, use two KBs or DBs 70/53lbs in the front rack hold

Every 2 Minutes for 6 Minutes
10 Goblet Lunges
10 Box Jumps (Step Down)
8 Scap Pull Ups 8 Ring Rows

***Score is total reps
AMRAP 18 Minutes
4 DB Snatch 70/50lbs
8 DB Box Step Up 70/50lb, 24/20” box
12 Chest to Bar Pull Ups

Then,
Rest from 18:00 – 23:00

then at the 23:00 mark:
AMRAP 3 Minutes DB Facing Burpees
*jump over it just like barbell, keep it honest, its db facing burpees not “i was sort of facing the db burpees”