Warm up
Run 200
10 Pass Throughs
Run 200
20 Step Up
200 m run
10 Pass throughs

Strength- 3 sets of 15 overhead squats. 60 percent would be good but its ok to lower on the weights. 3 solid sets of 15. if you feel its more productive for you to do front squats.. do front squats. 3 sets of 15 at 50 percent.

Wod
AMRAP 8 Minutes
40 Push Presses 45/35
40 Empty Bar Barbell Step Ups 20/16″ (Stack plates for 16, bar can be backracked) Not comfortable doing this? use a DB for step ups.
40 Hand release push ups.
Max Rep Empty Bar Thrusters in the remaining time
**dropping an empty bar is a 5 burpee penalty

Scaling:
Push Press: Should be 3 sets or less
Step Ups: Should not exceed 3 minutes of work
Push Ups: Should not exceed 3 minutes of work

Target score is 40 or more thrusters.
Every athlete needs to have a version of this workout they can absolutely crush. The only thing that should slow athletes down is their fitness, not their weights or the movement. scaling is cool.

You will have time to practice handstand work after class. If you are starting to walk on your hands but only have a few steps practice that. If you are at holds, practice that. if you don’t want to go upside down do overhead carries (50m) with 2 dbs.

Sunday Funday, Find a partner and head to the gym!

Wod 1-
The classic (all outside)
8 Minutes
5 Kb swings
5 kb squats
Run 100 (around the corner the gate)
*you go i go format

Wod 2
10 Minute amrap *split how you want
20 Sit ups
30 Air squats
40 lunges (unweighted)

Wod 3-
For time
100 single db snatches
100 cals on any machine
Split however you want in whatever order you want. use some strategy.

Endurance
solo today, Run 5k

9am and 10am
little different today
Chipper wod
Filthy 50
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 good mornings, empty bar
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

Barbell warm up for the clean and jerk

Take 10 minutes to build to your clean and jerk weight for the wod

Wod

Every 6 Minutes for 30 Minutes
:45 Minute Max Strict Pull Ups
:15 Transition
:45 Minute Max Bar Facing burpees
Then
3 Squat Clean and Split Jerks @ 70-80%

Take the remainder of the 6 minutes to rest and get heart rate back down for the next round
Scaling
Pull Ups: We are looking for 5+ Reps each round – add a band if needed (no kipping).
Burpees: We are looking for 10+ Reps each round

*********Scoring*********
Score is lowest number of burpees of all rounds plus lowest number of pull ups for all rounds. If you miss one of your clean and jerks you get a 0 for that round.

Extra if you want it outside
3 Rounds
1 minute bearhug on the heaviest med ball possible, not resting it on your knees. dont drop it
Run 400M

Warm up
3 Rounds
5,10,15
Pull ups, push ups, air squats

Strength
Bench press 5 sets of 5 building up to a max 5

Wod
10 Rounds
5 strict press 75/55 (pick a weight you can go unbroken)
10 Reverse Lunge Steps (unweighted)
10 DB Snatches 35/25s

Light and fast fast fast.
There will be a little time after class to work on some skills.