Warm up
Then 3 rounds
Run 100m
5 push press empty
10 Empty bar thrusters

Strength
Push Press
Warm up to your 60 percent. shouldnt take long
Then 10 minutes emom
3 Push press at 60-65 percent of max push press light and quick

Wod
14 Minute Amrap *going to score this one for total reps
30 Alternating Single DB step ups 50/35
10 Handstand push ups
30 Alternating db snatches 50/30
10 Handstand push ups

Scaling
30 Alt step ups with no weight or lighter weight
10 single arm DB push press (5 each side) or 10 push ups or 30 second handstand hold
30 alt DB snatches
10 single arm Db push press or option above

*Why are we scoring this as reps vs rounds? Because we won’t get that many rounds in. this workout is almost like a doing a couple chippers back to back.

It’s getting nice out. Time to use the outdoor space for extra work if you want it. Get out there, get some fresh air and get fit. Extra work today is for quality and technique not for speed.

Extra work
5 rounds
5 strict pull ups (jumping pull ups with a slow decent if you are still working on strict pull ups
5 Strict toes to bar or strict knee raises, slow and controlled

Sunday Funday…
Be kind to your dumbbells… they are so kind to you.

Wod 1-
8 Minutes
6 Double DB squat clean and jerks from the floor (these are tough)
8 Burpees
10 Chest to bar pull ups

Wod 2
10 Minutes
6 Devil Press
8 dball over shoulder
10 step ups with dball

Wod 3
10 Minutes
6 DB thrusters
8 slam balls
200m run

8am Endurance-
Row and run time
40 cal bike or ski buy in
Row 800, run 800
row 400, run 400 x4 (repeat this sections 4 times
row 800, run 800
40 cal bike or ski cash out

9am and 10 am

6 rounds for time of:
15 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 70/53 lbs

REST 5

21-15-9 reps, for time of:
Knees-to-elbow
Push-up
Calorie

Rest 5

3 Rounds for time
10 Front squats from the ground 185/135
30 doubles

First 5 minutes of class for the warm up will spent on jump rope working on doubles or triples.
THEN
2 Rounds
10 good mornings
8 empty bar deadlifts (4 seconds up, 4 seconds down)
6 Burpees

Strength-
5 sets of 5 deficit deadlifts standing on a plate, work around 70 percent of your max for all 5 sets

Wod
14 Minute Amrap
20 doubles or 40 singles
8 Deadlifts 275/185
6 Burpees over your bar
Run 200

Looks pretty simple right? Whether you have your doubles/rx weight or not this is a really good time to practice pushing yourself on the run. too often we use the run as rest. Just a little extra push on the run can really up your overall fitness and workout scores. Your heart rate will be through the roof when you step outside to run. Control your breathing, don’t hunch over when you run, don’t shuffle your feet. Keep your hips underneath you with a tall chest. At a 200m distance do not allow yourself to walk.

Warm up
3 Rounds
Run 200m
10 Ring rows
10 knee raises

Grab a barbell
2 Rounds
Minute 1- 10 Clean grip high pulls and 10 power position power cleans
Minute 2- 8 power cleans from the knee
Minute 3 4 from the shin, pausing at the knee and the power position PLUS 4 from the shin with no pause

Strength 14 minutes Every other minutes on the minutes
1 High pull
1 Hang pos power clean
2 Power cleans from the floor

Workout
4 Rounds For Time
10 Power Cleans 155/115
400m Run
2 Rope climbs

*sub in 6 pull ups and 6 knee raises or toes to bar for rope climbs
*400m run will be enough of a divider to free up the ropes. If all the ropes are taken when you get in, one will open shortly… don’t panic, its not a crisis.