Warm Up:
2 Rounds:
2mins Run-Bike-Row (Increase pace each min)
10 Squat Therapy Reps
8 KB Swings 53/35
1x Burgener Warm-up With Empty Bar

Workout:
30min EMOM
1 Hang Squat Snatch
With a 3 sec pause at the bottom
–Coaches Notes–
These lifts should be at a weight that is from 55-75% of your Hang Snatch 1RM(NOT YOUR NORMAL FROM THE GROUND SNATCH). You will have 30 total lifts to work through so if you want to change weight you can but keep in mind of that total rep count. With working from hang position you can go right from your hip or go through all the way to your knee. Make sure to be keeping your should nice and pulled back with your chest open to keep good tension as you sweep the bar back to your hip.

Want a quick burner wod after all that strength
9 Minute Amrap
5 Toes to bar or knee raises
5 Burpees
15 Air squat
** THis would be a good time to practice shooting your hips on your burpees rather than adding in anymore extra squatting than you need to, you are going to want to save your legs for air squats. Watch how little squatting is actually happening in this video on this burpee



**Optional Accessory Work**((Both have videos posted below))
Option 1-Sotts Press 8-8-8-8
IF YOU HAVE NEVER DONE THIS EXERCISE PLEASE START WITH A LIGHT EMPTY BARBELL OR PVC PIPE
Rest as needed between sets.
Option 2-
Bulgarian Split Squat 10-10-10
Use DBs or KBs for these sets
Use the heaviest weight you can for each set.
Rest as needed between sets.

Warm Up:
150m Row
10 PVC Pass Throughs
10 Shoulder Shrugs
7 Scap “Pull Ups”
10 Leg Swings Each Leg
10 Lunges

Workout: Choose your own adventure. Complete all workout in any order with a running clock. Want to wear your vest… you go right ahead and do that. (vest off for handstand walks please, it’s still rx) Wods are below in no particular order

Wod 1-
Run 1 mile
200 m farmer carry 70/50
50 foot handstand walk or 100 foor bear crawl

Wod 2-
1600 M Row
200m farmer carry 70/50 each hand
50 foot handstand walk or 100 foot bear crawl

Wod 3
70/60 cal bike
200m farmer carry
50 foot handstand walk or 100 foot bear crawl


***Bring a version will be significantly reduced distance. Wod will be time capped for all classes

We WILL set this up so that we can have EVERYONE get on a bike for the workout, so don’t you worry. Think about which Wod you ware going to first. Save your worst movement for last? save your best movement for last??? Is there a right strategy???

**Optional Accessory Work**
Option 1-
Tempo Push-Ups
12×1
Rest as needed between sets.
Tempo Timing- Explode up > 3 Second Pause at Top > 10 Seconds Down > 3 Second Pause at Bottom
Option 2-
Side Plank
Accumulate 1-2 mins per side.
Rest as needed between sets.

Warm Up:
2 Rounds
200m Run
5 Ring Rows
6 Air Squats
7 Inchworms

**look for your weight vest wednesday option below. The

Strength 15 minutes to work up to heavy squat or power clean touch and go doubles. This is your time to practice these movements!
**Not feeling like strength today. Work on pull up progressions or muscle up progressions for 15 minutes.

Workout:
3 Rounds:
5 Ring Muscle-ups/Bar Muscle Ups Or 8 C2B Pull Ups or Pull Up Progression
10 Squat Cleans 135/95 INT-115/75 BEG-95/55
10 Front Rack Lunges 135/95 INT-115/75 BEG-95/55
20 Double Unders or 30 Singles
–Coaches Notes–
We have a little bit for everyone here, little gymnastics, little barbell, and a little cardio piece tossed in there. This workout should take from about 8 minutes to staying under 15 minutes. These rep counts are all relatively low for these movements and for it only being for 3 working sets (all doable for unbroken sets).

VEST FRIENDLY VERSION
3 Rounds:
10 Pull Ups
10 Squat Cleans 135/95 INT-115/75 BEG-95/55
15 Lunges
10 Doubles Unders or Singles

Bring a friend version
3 rounds
10 ring rows
10 cleans
15 unweighted lunges
10 doubles or singles.

Optional Accessory Work:
Option 1-
Russian Twists 3×12
Option 2-
Tempo Strict Pull-Ups 10×1
Rest as needed between sets
Tempo Timing- 1-7-7
1 Second Up > 7 Second Hold > 7 Second Down

DON’T FORGET THIS WEEK IS BRING A FRIEND WEEK!!!
GET YOUR FAMILY, FRIENDS, NEIGHBORS, CO-WORKERS,YOUR SECOND COUSIN TWICE REMOVED
IN WITH YOU FOR A FREE TRIAL CLASS.
ALL THE WORKOUTS WITH HAVE A BEGGINER FRIENDLY VERSION THEY CAN GO THROUGH

Warm up:
Find a Partner
P1-Run 200m P2-Hold 25/15lb Plate OH
SWITCH AND REPEAT
P1-10 Air Squats P2-Plate G2OH
SWITCH AND REPEAT
8 Synchro Burpees
10 Synchro Lunges

Workout:
TEAMED UP TUESDAY
With a Partner Complete
70 Deadlifts 155/105
600m Run (200m Relay Style)
50 Hang Power Cleans 155/105
600m Run (200m Relay Style)
30 Push Jerks 155/105
600m Run (200m Relay Style)
1000m Row
10Push Jerks 135/95
600m Run (200m Relay Style)
20 Hang Power Cleans 135/95
600m Run (200m Relay Style)
30 Deadlifts 135/95
–Coaches Notes–
This is one round through all of this BUT with the volume being high splitting this as even as you can will be important. The first half (before the row) is done with a weight typically used for the workout DT and then the weight will DECREASE on the back half, so if you have gone through that benchmark wod keep that in mind. If you haven’t gone through DT that top half should be a light deadlift, moderate HPC, and heavier Push Jerk. That weight change also mean you two should be able to go through that back half at a faster pace. If you struggle on a movement you know your partner is better at you can always game out the reps but again try to make it even as possible. If it is an odd number to your class you can cut the reps in half and go through the workout solo.

REMEMBER THIS WEEK IS BRING A FRIEND WEEK SO WE WILL BE SEEING PLENTY OF NEW FACES!!!
MAKE SURE TO INTRODUCE YOURSELF AND
HELP EVERYONE FEEL WELCOME TO THE CLASS

Warm Up:
2 Rounds
20 Double Unders or Singles
10 Good MorningsW/Empty Bar
10 Leg Swings Each Leg
8 Air Squats
100m Run

Strength:
Front Squat 1-1-1-1-1-1-1
Use around 70-80% for your working sets. Make sure you warm up to that specific weight and then start counting your sets. Don’t count your warm up sets one of your 7 working sets.
**Bring a friend verion. Empty bar or KB squats


Workout:
12 Min AMRAP
20 Wallballs 20/14 BRG-14/10
20 Hang Power Snatches 95/65 INT-85/55 BEG-75/45
20 Box Jumps or Step Ups 24/20 BEG-20/18 Step Ups
20 Front Squats 95/65 INT-85/55 BEG-75/45
20/15 Cal Row BEG-15/10 Cals

**Bring a friend
8 Minutes
10 airsquats
10 DB snatches
10 Cal row

–Coaches Notes–
This barbell should be nice and light for both of the barbell movements so make sure you are deciding on a weight that is light. Light enough you could move 10+ Reps a round. 20 Being a higher rep count make sure you work in SMART sets if you struggle with the movement. 12 Minutes will move faster than you think so keep a steady pace throughout.

Optional Accessory Work:
Option 1:
L-Sit -Accumulate 1-2 mins.
Option 2:
Dumbbell Front Rack Walking Lunge
3x25m
Use the heaviest weight you can for each set.
Rest as needed between sets.