Warm Up:
4min Run(800m)-Bike-Row
THEN
3 Rounds:
50 Single Unders
8 Stiff Legged Deadlifts W/Empty Bar
8 Bent Over Rows W/Empty Bar
6 Box Step-Ups
6 Sit Ups 
.

Workout:
“Christine”
3 Rounds:
500m Row
12 Deadlifts RX-Bodyweight INT-1/2 BW BEG-1/4 BW
21 Box Jumps 24/20
–Coaches Notes–
If this is your first time going through this benchmark try to aim for staying under 15 minutes. If you have gone though it then try to beat that previous time you have or shoot for under 10 minutes for guys and ladies maybe under 12. With it being only 3 rounds of work try to keep the Deadlifts and ox Jumps/Step Ups unbroken. With that combo of movements though make sure once you come off your barbell to SET YOURSELF really well before that first box jump or step up. That row shouldn’t necessarily be a sprint but don’t use it to slow the pace.

**Optional Accessory Work**
Option 1:
Single Stiff Legged Deadlift (Video Posted Below)
3×12
Rest as needed between sets.
This can be done with a barbell like in the video or you can use 1 or 2 KBS, the movement won’t change with whatever equipment you decide to use.
Option 2:
Barbell Bent Over Row
5×8
Use the heaviest weight you can for each set.
Rest as needed between sets.

THE GYM WILL BE CLOSED ON THURSDAY FOR THE HOLIDAY. EVERYONE IS WELCOME TO JOIN IN ON THE BILL SHEEHAN TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM.
MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40

Warm Up:
2 Rounds:
50 Double Unders or Singles
10 Empty Bar Good Mornings
6 PVC Overhead Squat Therapy Reps
1x Burgener Warm-Up W/Empty Bar

Workout: Strength
Squat Snatch 1-1-1-1-1-1-1
Rest as needed between sets.
–Coaches Notes–
We are starting the week out heavy. If you are up to it work your barbell up to around 90% if not more. If it is a little too much of a “Monday” and you would rather work around 60-70% then stay lighter and work on technique for the class. This is a full squat snatch for the day so if your transition into the OHS is what you are working on go through a Power Snatch+Overhead Squat until that transition into the squat is comfortable enough to take the pause out.

WOD-running clock
5 rounds (no transition time between stations 15 minutes total)
1 minute hammer hits on the tire
1 minute sled push (every 5 meters is 1 points) Rx 2 plates, int 1 plates, beg 0 plates .. plates are 45 pounds
1 minute Burpees






**Optional Accessory Work**
Option 1:
Sotts Press (2nd video posted below)
4×8
If you haven’t tried this accessory before START WITH AN EMPTY BARBELL, DO NOT OVERLOAD this movement.
Rest as needed between sets.
Option 2:
For quality: 40 L Pistols 40 R Pistols
You can use any progression or aid that you might need(bands, squat to a bench, using a rig pole, standing on plate). Make them quality reps on each leg even if you drop from 40 reps to a more comfortable rep set.

REMEMBER FOR MONDAY,TUESDAY AND WEDNESDAY WE WILL HAVE THE GYM OPEN ALL DAY FROM 5AM TO 8PM.
FRIDAY GOES BACK TO A NORMAL CLASS SCHEDULE.
KEEP IN MIND CLASSES HAVE PRIORITY OF THE FLOOR BUT FEEL FREE TO COME IN MID-MORNING AND MID-DAY.
We are not not sure how busy it will be from 11-1 with the high school camp but there should be some space or we will gladly help you with an outdoor wod.. sleds, burpees, bikes, kbs.. so many outside activities.

Sunday Funday

Warm up-
First Find A Partner

Then AS A TEAM WARM UP
4 rounds
100 M Run together
10 pull ups or ring rows
10 Thrusuters
10 Slam balls

Wod 1
12 minute Amrap (hang in there partners)
Partner 1 completes 1 round
8 Thrusters 95/65
8 slam balls
Partner 2- Hangs from pull up bar while partner 1 is working.
**partners 1`can only work while partner 2 is hanging, if you drop, stop working
Switch every round

Wod 2- 18 Minute amrap Split as want
21 Deadlifts 135/95
15 Cleans 135/95
9 Shoulder to overhead 135/95
Run 200M together with wall ball 30/20

4th Annual Bill Sheehan Turkey Sandwich 5k is only 4 days away!! Get this last running work in before the big show!!

8am Endurance:
45 Minutes of running
Or 45 minutes or rowing
Can be scaled by time.
Boring yes…. but also effective.
Much easier to do with a group rather than by yourself.


9am Mobility

10am Workout:
Warm Up:
4 Rounds:
1 min Run(200m)-Row-Bike
5 Good Mornings W/Empty Bar
5 Ring Rows
5 Strict Press W/Empty Bar
1 Turkish get-up, right arm
1 Turkish get-up, left arm

Workout:
SOLO VERSION
3 Rounds:
250m Row
15 Push Jerks 135/95
250m Row
Rest 4 Minutes Between Rounds
–Coaches Notes–
These rounds should be taking no more than 4 minutes. With that 4 minute rest between you will have plenty of time to regroup yourself and know how you will get into the next round. 3 rounds should also be pushing you to sprint through each round, that first 250m row isn’t a leisurely pace type of distance, the jerks should be set at a weight that you could do at least half of the reps or finish all 15 at once, after them it should just be getting back on that rower and start pulling.

PARTNER VERSION
6 rounds for time of:
250m Row
8 Push Jerks, 135/95
250m Row
8 Push Jerks, 135/95
Partner A: 250m Row + 8 Push Jerks
Partner B:250m Row + 8 Push Jerks
Rest 2 Minutes Between Rounds

**Optional Accessory Work**
Option 1:
Barbell Bent Over Row (OR Single Arm DB Row) 8-8-8-8-8
Option 2:
Overhead Carry 3x100m
Using DB or KB

Warm Up:
4 min Run(80m)-Bike-Row
THEN
2 Rounds
8 Sit Ups
7 Squat Therapy Reps
1x Burgener warm-up w/Empty Bar

Workout:
Every 2 Minutes For 30 mins
1 Power Clean
–Coaches Notes–
What a good way to end the week, with some SOLID technical work on one of our favorite barbell movements. Go ahead and read that again. today is not about going super heavy it is about good form and focusing on a section of the Power Clean that you may struggle with. The barbell shouldn’t be loaded with anything heavier than 85% of your 1RM but no lighter than 65%. We need a little bit of weight in your hands to be able to pinpoint a section of the lift to focus on for the working sets.

**Optional Accessory Work**
Pause Clean Deadlift 4×5
Pause Timing=3 Second hold at the top. Clean Grip means holding the bar like you are getting ready to clean it, both palms facing you.
Hookgrip is your choice.
Use 80%-110%(yes that’s a thing) OF YOUR CLEAN 1 RM NOT DEADLIFT
Rest as needed between sets.