Warm Up-
3 Minute Run
3 rounds for time
5 push ups
10 pull ups or rows
15 squats

Strength-
Barbell
If you have access to bar lets go through 5 sets of 7 back squats OR front squats at about 70 percent. If you don’t have weights to get to 70 percent simply slow your reps down.. 3 seconds down, hold 3 seconds, 1 seconds up.

Dumbbell- one or two
5 sets of 7 to 12 reps. Dumbbell weights will generally be lighter. Use these as tempo squats. 3 Seconds down, 3 second hold, 1 second up.

Workout
Dumbbell versions of Fight Gone Bad
3 Rounds, For Total Reps in 17 minutes
1 minute DB Goblet Squats
1 minute DB Sumo Deadlift High-Pulls
1 minute of squat jumps
1 minute DB Push Press (alternate whenever)
1 minute of 10m Shuttle Sprints
1 minute Rest
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Barbell version
Empty bar back squats
Sumo deadlift high-pull, empty bar
Tuck jumps
Push-press, empty bar
10m Shuttle sprints
1 minute rest

Warm up-
4 Rounds
200M Run
10 Overhead squats with pvc pipe or broom stick
it’s time to start working on these overhead squats, you have time now. See the video below


“Nancy” DB version
5 Rounds for Time:
400m Run
15 Single Arm DB OHS 50/35 (Switch sides whenever)

*If you lack the mobility to complete the DB Overhead squat, you may
do overhead lunges instead.
*A lot of people who are not good at single arm overhead squats (like me) CAN do sinlgle arm overhead squats. Give it a try.

Nancy Barbell version
5 Rounds
400 M Run
15 Overhead squats 95/65


Extra work
3 Rounds
25 Sit ups
25 Russian Twists
60 Flutter kicks

Warm up
50 High knees
50 butt kicks
30 Pass throughs
30 good mornings
30 jumping jacks

Strength
5 sets
5 sets of 3 squats with a 10 second hold at the bottom. this will be challenging no matter if you are using a DB or Barbell. Keep it on the lighter side no matter what.

Today is a series of 4 minutes amraps with a minute break in between each Amrap. Be sure to download Smart Wod Time ap to help you out with timing these.

Wod DB Version or KB version
1.) 4min. AMRAP:
25 American DB Swings 45/30lb (Overhead)
15 Burpees
Max 1-arm DB
Snatches from the hang in remaining time.
Rest one minute
2.) Same 4 minute workout, but DB
Clean and Jerks from the hang in remaining time.
Rest one mintue
3.) Same 4 minute workout, but DB
Goblet Squats in remaining time.
Score is the snatches, clean n jerks,
and goblet squats added together. The other stuff is not included.

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Wod Barbell Verison
1) 4 min Amrap
15 Barbell snatches from the ground 95/65
15 Burpees over your bar
Max hang snatches with remaining time

2) Same first part but with remaining time max reps hang clean and jerks

3) Same first part but with remaining time max front squats

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Extra Credit:
3-4 Rounds:
10-12 DB Bicep Curls (25/15s or more)
immediately into;
10-12 DB Skull Crushers
Rest 1min.

Sunday FranDay

I had the yoga day wrong yesterday.
It’s today.
8:30am Join Tanya here on here facebook page for some yoga.

Warm up
3 rounds
200 M Run
10 push ups
20 Jumping jacks
10 lunges

Several versions of Fran to choose from below! No pull up bar needed, but if you have a pull up bar use it.

For Time: Dumbbell or barbell Fran
21-15-9
+DB or barbell Thrusters If you have a single dumbbell do a 1 squat clean, then alternating then left+right push press for every rep. see demo video.
Pull-Ups (*Sub for a 400m Run if you don’t have access to a pull up bar, that’s 3 400 meter run)

Second Version, no run
21-15-9
Db or barbell thrusters-same options as above
Bent over rows with dumbbell or barbell- Single dumbbell do 21 each arm, 15 each arm, 9 each arm

Rest 5-10min. (Should be pretty fatigued)

Not for time: (Split however you want)
100 Floor Press (50 each side)
100 Bent Over Rows (50 each side)
*Make sure you get REALLY good and warm for “Fran.” You want to be
moving all out and trying to get that done as fast as possible. If you
have done Fran before and you want to make it harder, then try
heavier DBs or do a 15min. AMRAP of the 21-15-9 rep scheme above.
That way when you finish the 9 set, you keep going

Endurance. Run or run/walk for 45 minutes. fast or slow, post distance to facebook page.

8:30am Join Tanya here on here facebook page for some yoga.

Run 5 minutes then 3 rounds
5 light cleans to get ready for the workout
7 push ups.

Wod-

“Double Elizabeth” Dumbbell version
For Time: (Go FAST on this one 🙂
21-15-9
DB Power Cleans 50/35 *alternate if you just have one DB
Dips (Off of a box or something about 20” off the ground. You can put
the DB on your lap for added weight.) *If you have rings or a bar for
the dips, use it!


Rest 5min. (Repeat in reverse order… 9, 15, 21)

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Extra Credit:
3 Rounds For Time:
20 DB Russian Twists with DB
40 Sit-Ups with foot anchored around the DB to go faster
60 Double Unders or singles or jumping jacks
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Barbell Version
21-15-9
Power cleans
Dips off a bar, rings, chair, anything.

Rest 5 minutes and complete in reverse order
9-15-21