Warm up

2 Rounds
10 Plank Transitions
10 Band Pull Aparts (RD1: Palms up, RD2: Palms down)
Then
2 Rounds
10 Right Arm Russian KB Swings
10 Left Arm Russian KB Swings
12 Goblet Reverse Lunges

Strength
Every 2 Minutes for 10 Minutes
(2) 1&1/2 Deadlifts
Go heavier than the sets of 3 we did last week. This is 10 reps total.
This deadlift cycle only has a few more sessions left in it.

Wod
On a 9 Minute Clock:
6 Rounds
10 DB Snatches 53/35lbs (5 each side)
10 db Squats 53/35lbs ) (holding 1 db in front of you like a goblet squat, not on the shoulder)
Then, in the remaining time, Max Distance HS Walk
Scale to Max wall walks or max double db push press
*every 5 feet on Hs walk is a point
*every wall walk is a point
*or every push press rep is a point

Looking at about 3 minutes or less left of the 9 minutes to get some handstand walks/wall walks/presses in.

Sunday Funday
Wod 1
12 Minute amrap split how you want
20 cals on rower or bike
20 Wall balls

Wod 2
10 Minutes (you go i go) go quick, your partners fitness depends on it.
10 sit ups
10 airsquats
run 200m

Wod 3- 8 minutes split how you want
20 db snatches
20 single arm db push press or push jerk

8am Endurance
Partners
In any order, one partner working
Each run 1 mile
2000m row
100 Cal Bike
100 burpees

9am and 10am
3 rounds for time of:
12 Bar Facing Burpees
9 Thrusters, 115/75 lbs
6 Ring Muscle-ups (sub burpee pull ups)

Rest 5 Minutes

Complete as many rounds as possible in 7 mins of:
7 Kettlebell Swings, 70/53 lbs
7/5 Bike Calories

Rest 5 Minutes

4 rounds for time of:
50 Air Squats
25 Sit-ups
5 Deadlifts, 315/205 lbs

3 Rounds
20 Monster walks, 10 steps each way
10 Air squats
10 Kip swings

Strength
5×5 Front squats
This will take awhile. warm up to a working weight around 70 to 80 percent of 1rm then do all 5 sets at that weight

Wod
AMRAP 8 Minutes
2 Toes to Bar
2 Double DB/KB Deadlifts 70s/50s
4 Toes to Bar
4 Double DB/KB Deadlifts 70s/50s
6 Toes to Bar
6 Double DB/KB Deadlifts 70s/50s
8/8, 10/10, 12/12, etc.

We will try to accommodate all athletes with dumbbells or kettlebells. Theres a set of 80’s around as well. If you dont have the dbs you want use a barbell at 185/135

Warm up

15 Shoulder Press
:30 Bike (moderate)
9 Shoulder Press
:20 Bike (hard)
6 Shoulder Press
:10 Bike (SPRINT)
Then 1:00 Dead Hang from Pull Up Bar

Today is a handstand work day. STILL COME IN IF YOU HAVE NO INTENTIONS OF GOING INTO A HANDSTAND. WE HAVE SUBSTITUTIONS.

Strength/skill
Every 3 Minutes for 12 Minutes
3 Wall walks into a Max Duration Nose and Toes Hold
(so on the third wall walk hold yourself for as long you can. If you make it to the 2 minute mark drop so you get a minute rest the next round.
Non upside down verion
every 3 minutes for 12 minutes
3 sets of 10 db presses, on your 3rd set lock the dbs out overhead and hold for as long as possible. Stop if you make it to the 2 minute mark so you have a minute rest.

Wod
10 minute EMOM on any machine
30 Seconds for cals, rest 30 seconds.


Extra work
3 sets of 15 thrusters. Theres one way to get good at thrusters… practice thrusters.