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

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.