Warm Up:
3 rounds
1 Min Bike
10 Lunges
5 Inchworms
6 PVC Pass Throughs
8 Goblet Squats

Workout:
24 Min AMRAP
24 Cal Row (sub 20/18 cal bike of 24 cal ski)
24 Push Ups
24 Box Jumps 24/20 Or Step Ups
24 KB Swings 53/35 INT-45/25 BEG-35/20
–Coaches Notes–
With the volume of this workout being on the higher side make sure your movements(Particularly The Box Jumps) aren’t rushed in those later rounds. Pick good working sets and keep that pace, don’t try to over reach for reps in the sets you give yourself.

**Optional Accessory Work**
Option 1:
6x100m Sprints
Rest 1:1
Option 2:
Candlestick Conditioning
5 to 7 Minutes on the different progressions
Option 3:
Russian Twists((Video Posted Below))
3×12
Use a DB, KB, Slamball, or Wallball for weight if you want to.

Warm Up:
2 Minute Run(400m)-Bike-Row
THEN
3 Rounds:
200m Shuttle Sprint (2x 100m Increase the pace each length)
8 Broad Jumps
8 Empty Bar Stiff-Legged Deadlifts
8 Empty Bar Glute Bridges
6 Leg Lifts

Workout:
15 Min AMRAP
600m Run
6 Deadlifts 245/185 INT- 225/155 BEG-185/135
Other Equipment Conversions: Replace each 600m of running with 1.25m on the Assault Bike OR 750m on the Concept 2 Rower/Ski Erg
–Coaches Notes–
Will you use the cardio element or the barbell to help improve your score? That barbell should be on the heavier side for those 6 reps, not out of reach of doing unbroken sets. If you’re more excited for the run then that piece better be a sprint or close to it. Either way you set yourself up you should be able to workout around 3 to 5 rounds by the end of that 15 minutes.

**Optional Accessory Work**
Option 1:
Tempo Strict Pull Ups
10×1
Tempo= 1 Sec Up > 5 Sec. hold at top > 5 Sec. Down > 5 Sec. Pause at Bottom
Rest as needed between sets.
Option 2:
Clean Pull ((Video Posted Below))
5×5
80%-110% Of Your Clean 1RM
Rest as needed between sets.
Option 3:
Single Stiff Legged Deadlift ((Video Posted Below))
3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.

Weight vest Wednesday! Remember vests are optional
Warm Up:
2 Rounds:
50 Single Unders
10 pull ups
10 Med Ball Cleans

WOD
3 Rounds for time
800 meter Run
40 Air Squats
30 Walking Lunges
20 Burpees

Wear a weight vest (20/14 lb)

Time Cap: 25 minutes

Score is time to complete the 3 rounds. If not completed within the 25-minute time cap, score will be the number of reps completed each round. Only count the air squats, walking lunges and burpees. One round is equal to 90 reps.

Scaling

If 2400M total is too much for you, scale down to 1200 meter run! If 120 total squats is too much scale the reps down to 20 Squats per round!

**Optional Accessory Work**
Option 1:
Overhead Carry
3xMax Effort Distance
If you have been consistently doing these then lets test how well you’ve been working. Try to go as far as you can before having to put your DB or KB down. You know what weight has been the one that is “Comfy” so use that weight and try to go as far as you can. Use the 100m Track.
Option 2:
1000m Row For Time
Option 3:
1 mile Run For Time

Warm up-
3 rounds
Run 200
10 push ups
10 Pull ups

Group barbell warm up
9 Minutes
Min 1- 7 hang Power cleans
Min 2- 7 Power cleans from the shin
Min 3- 5 Power clean + push Jerk

Take 10 Minutes to build to a good heavy working weight for the wod. We are putting 245/165 for the suggested rx weights. ONLY use that if you are pretty close to a “touch and go” at that weight for the Clean and Jerk. The whole idea is to go a little heavier than normal, don’t get caught up in the RX weights and don’t worry too much about your reps and rounds.

Wod 15 minutes amrap
3 Clean and Jerk 245/165
8 Burpees
2/1 Rope climb
Run 200m

**if you are not comfortable going heavy we are going to change this to 7 clean and jerks at a much lighter weight.

Warm up!
3 Rounds
5 Pull ups
10 Push ups
10 Airsquat
10 Spider Man Lunges
Then barbell warm up for BACK SQUAT STRENGTH
two sets of 12 empty bar, add a little weight, two sets of 10.. increasing, then start your
5 sets of 7, all at the same weight. shoot for 75 or 80 percent of 1rm

Wod 4 Minutes Amrap x 3 (4 minute break in between)
10 Alt db snatches 50/35
15 Air Squats