Warm up
3 Rounds
20 Doubles or jumping jacks
10 Air squats
10 Lunges

Go through each movement weighted for a few reps before you start the workout

Fun one today, hope you are ready to be sore. Not overly concerned about a score today, just make sure you are working the entire 30 seconds. They’ll be 5 sets of 30 seconds of work in each movement
***Don’t forget the second part of the workout below the picture!
5 Minutes of
30 Seconds max dumbbell front squats or barbell squats 95/65
30 Seconds rest

Straight into
5 Minutes of
30 seconds of max rep front rack lunges with 1 or 2 dbs, or a barbell 95/65
30 seconds rest
95/65

Straight into
5 minutes of
30 seconds max rep of 1 or 2 db deadlifts or barbell deadlifts 95/65
30 seconds rest
Set up your smart wod timer ap like the picture below. Don’t miss the extra work under the wod ap timer pic

For time- 30 single dumbell devil presses
OR Barbell version

20 Rounds
1 Burpee
1 power snatch 95/65

Warm up
3 rounds
100m Run
10 Push ups
10 Hang power cleans

Feel free to switch between hand stand push ups, pikes, and regular push ups. Be careful. Don’t become a fail video.
****If you are unable to keep a decent pace on handstand push ups, that’s when you want to switch to regular push ups no matter where you are in the wod. Now is not the time to go be making visits to urgent care because you landed on your head.

21-15-9
Power cleans (db or barbell) 135/95
Hand stand push ups or hand release push ups or pike push ups from a box chair

Rest 4 Minutes
9-15-21
Power cleans barbell or db)
Handstand push ups, hand release push ups, or pike push ups

Cash out 50 russian twists

Extra running workout!
Run 1 mile, Rest 4 minutes, run 1 mile, rest 4 minutes, run 1 mile


Workout
30 Dumbbell snatch alternating
40 sit ups
50 Burpees over your DB
40 sit ups
30 Db snatches

Rest 3 Minutes

30 DB push press right arm
30 DB rows right arm (or 15 pull ups)
30 Db push press left
30 Db rows left arm (or 15 pull ups)
____________________________________________________________________________________________________________________________________________________________

Barbell Version
15 Snatches or clean and jerks 135/95
40 sit ups
50 Burpees over your bar
40 sit ups
15 snatches or cleans and jerks 135/95

Rest 3 minutes
30 push press 135/95
30 pull ups or barbell rows

Warm up

5 Minute slow run
40 squats
30 push ups
20 rows or pull ups

Friday Run Day! Go for a few short controlled sprints so you dont pull a hammy.
We want you to complete this running sequence
4x400m with 2 minute breaks in between. What is this suppsoed to feel like? go all out on your 400 meter run.. rest 2 minutes and go all out again.
four 400m runs is 1 mile.

20 Minutes EMOM (5 rounds)
Minute 1- Max Dumbbell Floor or barbell press
Minute 2-Max strict pull ups, or banded strict pull ups or bent over rows
Minute 3-Max double unders or singles or jumping jacks
Minute 4-Rest

Go all out in during your 3 minutes of work. For max floor presses or rows switch arms every 5 reps if you are using a single dumbbell.

Warm up
20 push ups
50 Jumping jacks
3 Minutes run
50 jumping jack
20 Push ups

Barbell or dumbbell strength-
5 sets of strict presses- Weight and reps will depend on what weights you have on hand. Do five sets of presses to failure. Even with a single dumbbell you should be able to work to failure pretty quickly with strict presses.

Wod-
2 rounds for time: 20 minute cap
12 Burpees
12 DB Thrusters (6 each side) or barbell thrusters 95/65
12 Burpees
12 Power Snatch (6 each side) or barbell snatches 95/65
12 Burpees
12 Push Jerks (6 each side) or barbell push jerks 95/65
12 Burpees
12 Squat Cleans (6 each side) 95/65
12 Burpees
12 Overhead walking lunges no weight or weights