Sunday Funday
Basic body weight stuff. Get out, get moving.
Some awesome workouts lined up next week. Today is not a race. its about move for 20 minutes and a steady pace and getting on with your day.


Warm Up.
3 Rounds
200 M Run
10 Lunges
10 push ups

Wod- 20 Minutes Amrap
200M Run
15 No push up burpees
20 Squats
30 Lunges

Saturday Run Day
2 Options
First choice- sprints
3×400 with 90 second rest
1×800 with 3 Minute rest
3x 400 with 90 second rest

OR

Run 5k on this nice day

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Workout

Wod 1-
7 Minutes Amrap
10 Barbell or Dumbbell Hang Cleans (5 each arm if you only have 1 dumbbell
20 Air squats

Rest 3 Minutes

Wod 2
7 Minute amrap
10 Barbell snatches 95/65 OR 16 alternating single dumbbell snatches
20 Sit ups

Rest 3 Minutes

Wod 3
7 Minute Amrap
20 Air squats
20 Sit ups
20 Push ups

ENOJOY!

Warm up
3 rounds
10 squats
10 lunges
10 Broad jumps

Booty day

DUMBBELL VERSION
18 minutes EMOM (6 rounds of each movement) Dumbbell version
Minute 1- goblet squats
Minute 2-weight lunges
Minutes 3- bulgarian split squat weighted or unweighted

At 18 minutes go straight into 30 single arm (alternating) devil presses

**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement

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BARBELL VERSION
18 minutes EMOM (6 rounds of each movement)
Minute 1- empty bar fron squats
Minute 2- empty bar front rack lunges
Minutes 3- bulgarian split squat weighted or unweighted

**Treat this like a tabata, work 40 seconds each minute and allow yourself 20 seconds rest between movement

At 18 minutes go straight into
20 rounds
1 burpee
1 power snatch 95/65

Warm up-
Run 5 Minutes, start with 10 squats and stop and do 10 squats every mintue

Strength/skill
Run work!
1×200 meter run Rest 1 minutes
3×400 meter run rest 2 minutes between
1×200 meter run rest

RAIN VERSION
Warm up- 3 rounds. 10 squats, 10 push ups, 10 sit ups
Strength/skill
8 minute emom
even minutes 6 strict presses (very light bar or 5 each arm with light dumbbell)
Odd minutes
10 goblet squats with dumbell or Kb or 10 very light front squats with the saem weight as your presses.

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Wod- dumbbell version
5 Rounds
10 Thrusters (5 each arm)
30 Double unders or 60 singles or 30 jumping jacks

Barbell version
5 rounds
8 Thrusters 95/65
30 Doubles

Extra
12 Minutes emom (3 rounds)
Minute 1- as many russian twists as possible
Minute 2- Hold a plank
Minute 3 flutter kicks
Minute 4 rest

Warm up-
4 Rounds
10 Push ups
10 squats
10 Sit ups

No strength today. The wod for the dumbell verison ends up being 150 reps of each movement. The barbell version is slightly different with the snatches.

Dumbbell version
50-40-30-20-10
Alternating Dumbbell snatches
Push ups
Sit ups

Barbell Version
For the snatches go lighter weight 95/65
25-20-15-10-5
Then the push ups and sits ups follow the pattern of
50-40-30-20-10
So your first two rounds will look like this
Round 1- 25 snatches, 50 push ups, 50 sit ups
Round 2- 20 snatches, 40 push ups, 40 sits ups
Got it? If not just message us .