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.

Warm up
AMRAP 7 Minutes
5 Wallballs
7/5 Calorie Row
9 Box Jumps (step down)
10 Gymnastics kips

Ok all workout today. There is 25 minute time cap on this. A good target score is to get through 250 reps total.


For Time, partioned as desired:
150 Wallballs 20/14lbs to 10/9′
100 Burpee Box step ups 24/20″ (no Jumps)
40 Bar Muscle Ups
25 Minute Time Cap

Scaling
Wallball: Scale weight before reps
Burpee box step ups: reduced reps or reduced height box.
Bar Muscle Ups: Scale Reps (20-30) or modify to chest to bar pull ups, chin over bar pull ups, or ring rows

Have a plan to keep moving! Don’t get stuck on one movement. You are allowed to partition this.
We recommend 10 Rounds of 15 Wallball/10 BB step ups/4 BMUs or 10 Rounds of 5 Bb step ups/15 Wallballs/5 BB box step ups/4 BMUs. 

Warm up
4 Rounds
4 10m Shuttles
6 good mornings
8 Push Ups
10-second Goblet Squat Hold

Strength
Every 2 Minutes for 10 Minutes
(3) 1&1/2 Deadlifts
this is 15 lifts again, if your last attempt at sets of 3 was too rough, do not go up in weight.

Wod This whole wod can be done outside. park in front if there is room.
AMRAP 2 Minutes
8 Shuttle Runs
8 Goblet Squats 53/35lbs
Rest 2:00
AMRAP 3 Minutes
8 Shuttle Runs
9 Goblet Squats 53/35lbs
Rest 2:00
AMRAP 4 Minutes
8 Shuttle Runs
10 Goblet Squats 53/35lbs

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. Scale accordingly

One shuttle run is 10m (32 feet) 10m out and back = 2 Shuttles.
Target scores
4+/6+/8+ Rounds, Add up your total reps for your score. 15 total shuttle runs would be 15 reps for your score