Endurance class 8am, all running today

Teams of two. complete as fast as possible in whatever order you want!
Each partner runs
1 Mile
2-800’s
4-400’s
One partner running at a time. Both partner need to finish one distance before moving to the next

9am and 10am
*this 9am and 10am classes are tough on Saturday. You can do this as a team workout or go solo. You can also pci

5 Rounds for time of:
3 Squat Cleans, 205/145
15 foot Handstand Walk
3 Push Jerks, 205/145

3 Rounds for time of:
30 Wallball Shots, 20/14
15 Pull-ups

9-15-21 reps for time of:
Ring Dips
Toes-to-bar

*Rest 5 minutes between workouts

Warm up- Row, bike or ski 5 minutes

Today is all cardio. It’s a warm up and workout kind of day.

Pick your LEAST favorite machine!!! its called the weakness workout because you are working on a weakness
No changing machines, use the same one for both 2000’s

Misfit athletics Weakness workout (36 minutes hard cap!)
Row/ski 2000m (or bike 100/70 cals) or run 1 mile
100 burpees
Row/ski 2000m (or bike 100/70) or run 1 mile

*if you get time capped that’s ok, don’t keep going. This will be a repeat workout. Put your score in and try to beat it next time.

Restest from January 13th
3:00 run, (run 200s back and forth)

3 Rounds
10 Empty Bar Good Mornings
10 Empty Bar Back Squats
Then, 1:00 Pigeon Pose Per side

Strength- Minimal time to warm up as we are actually looking what you can get done in 14 minutes.
Start light and pace this right so you only have 1 or two shots at this 2 rep max attempt.

14 Minutes to establish a 2 rep max back squat
*will this be a life time 2 rep max? maybe, but we want to see you go about this without compromising form. Going for a two rep “pretty” max

“Grizzabel” Retest!

3 Rounds
10 UB Power Clean and Jerk 105/70lbs
10 UB Power Snatch 105/70lbs
All six sets must be unbroken to count.

Warm up
3 Rounds
20 pass thoughs
1 wall walk
15 air squats

Up Side down test
Take 5 minutes to “max” on whatever you have been working on the past month.
-max distance handstand walk
-max weight strict press if you havent been going up side down
-max wall walks in 3 minutes
-max hand stand push in one set (you’ll probably only get 1 or 2 shots at this)
-whatever you have been working on we will help you pick what to do for this portion of the workout.

Wod
AMRAP 15 Minutes
30 Double Unders
15 Air Squats
10 KB Swings 53/35lbs

Scaling:
Double Unders: Each set should be :30 or less or scale to singles
Squats: ensure athletes are reaching full depth. For those who toe the line, squat to a wall ball or box
KB Swings: 1 set each round

Extra-
6 Rounds
45 seconds on
15 seconds off
Max cals on a machine

Warm up!
2 rounds
5 Clean high pulls
5 hang power cleans
5 Squat cleans
5 jerks
5 pull ups