Warm Up:
4 min Run(800m)-Bike-Row
THEN
3 Rounds:
200m Shuttle Sprint (2×100 m)
8 Jump Squats
8 Empty Bar Stiff-Legged Deadlifts
8 Empty Bar Bent Over Rows
6 Death March Steps
4 Broad Jumps

Strength:
Deadlift
15-12-9
Rest as needed between sets.
Warm up to 1 working weight for the 3 sets. Each set should be done UNBROKEN, meaning no dropping from the top each rep. Those who are comfortable with the movement use around 65% for your sets, those still working on form or getting comfortable with the deadlift use 45-50%

Workout:
3 Rounds:
21 Box Jumps 24/20
15 Sit Ups
10m Handstand Walk INT-3 Wall Walks BEG-Pike Push Ups
–Coaches Notes–
3 rounds is all we have to get through so this workout should be sprint. you can step up on those box jumps If you’re not comfortable jumping. Your sit ups should be done unbroken for those 15reps, that should be where you can catch your breath as well. The last section is where you will need to pick a progression that will suit you best, one where it won’t take too long to get through.

**Optional Accessory Work**
Option 1:
3x50m Sled Push
Make it heavy, you can rest as needed between sets.
Option2:
Barbell Hip Bridges
3×10
Using the heaviest weight you’d like to. Rest between sets.
Option 3:
Farmers carry
3x100m
Rest as needed between sets.

Warm Up:
2 Rounds:
1min Run(200m)-Bike-Row
5 Down Dog to Seal Stretch
6 Empty Bar Strict Press
7 Air Squats
8 Push Ups
1x Burgener Warm-up W/Empty Bar

Workout:
7 Rounds:
7 Strict Handstand Push-ups INT-Kipping HSPU BEG-DB Strict Press
6 Knees-to-elbows BEG-Knee Raises
5 Hang Power Cleans, 145/115 INT-135/95 BEG-95/75
Rest 2 Minutes
40/30 Row Calories
20 Front Squats 185/135 INT- 135/95 BRG-95/75
40/30 Row Calories
–Coaches Notes–
The first workout has some pretty technical movements throughout it along with some heavy barbell cycling. Lot to breakdown and consider. With the bodyweight movements obviously we want to keep moving so fast switches between transitions is important if we are at that pint. Try not to push yourself to failing reps in a single set. Those movements are hard to recover when they are pushed that far. The barbell is only 5 reps, even with it being 5 reps try to hold onto it the whole rep set. Try to keep that first WOD under 10 minutes. After that 2 minutes of rest this next WOD is just a grinder. Those cals should be done fast an then those heavier front squats is where you’ll need to really push.

**Optional Accessory Work**
Option 1:
Side Plank
Build up to 2 Minutes EACH SIDE
Option 2:
25 Reps of Candlestick Conditioning

Warm Up:
2 Rounds:
50 Single Unders 
10 Squat Therapy Reps
10 PVC Pass Throughs
10 Sit-Ups
5 Overhead squats W/Empty Bar or PVC

Workout:
WOD 1: Teams of 2
3 Rounds:
20 Overhead Squats 135/95 or front squats (try for 10 each)
100 Double Unders or Singles (VIDEO POSTED BELOW)

5 Minutes of Rest

Wod 2: teams of 2
For time:
150 Bar Facing Burpees (one partner working)
**Every Minute Complete 5 Toes 2 Bar or knee raises- (both partners, synchronized)

**Optional Accessory Work**
Option 1:
Russian Twist
3×12
Option 2:
Db Box Step Ups
40 Reps
You Pick Weight

REMEMBER THE GYM WILL BE CLOSED FROM REGULAR CLASSES FOR THE IN HOUSE COMPEITION.

Our Gym-iversary party will be at Escape Brewing in Trinity starting at 7pm. Come help us celebrate our 6th “birthday” and getting ready for a the next amazing year to come.

For those competing today make sure you check the heat times and be a the gym by 7:00am so you can get warmed up and ready to go.

Here are the workouts for the day. Make sure to check the FB pages or show up early to go over standards and weights/progressions being used for your division

Workout 1:
10 Minute AMRAP (split work however you want)
10 Calorie Row
10 Burpees over your rower
20 Wall Balls

Workout 2:
2 Scores
8 minute AMRAP-Score 1
20 Slam balls over the shoulder
20 Squats with a slam ball
2 ropes climbs (8 pulls for scaled)
At the completion of the 8 minutes you will rest 2 minutes then go to straight into
3 Minutes AMRAP-Score 2
Clean and Jerk

Workout 3:

REMEMBER TOMORROW IS THE IN HOUSE COMPETITION
THERE WILL BE NO ENDURANCE OR OTHER CLASSES
COME CHEER ON AND HANG OUT WITH THE TH FAM WHO ARE COMPETING.
TOMORROW NIGHT IS ALSO THE GYM ANNIVERSARY PARTY AT ESCAPE BREWING AT 7pm, EVERYONE IS WELCOME TO COME CELEBRATE ANOTHER YEAR OF BEING #THSTRONG

Warm Up:
2 Rounds:
2 mins Run(400m)-Bike-Row
8 Lunges
8 PVC Pass Throughs
8 PVC Strict Press
7 Pull Ups or Ring Rows

Workout:
4 Rounds:
25 Dumbbell Deadlifts 50/35
12 Dumbbell Front Squats 50/35
12 Dumbbell Push Press 50/35
10 Weighted Pull-ups 50/35
(ALL MOVEMENT DEMOS IN VIDEOS BELOW)
–Coaches Notes–
Most of you are probably thinking “Holy shoulders Batman” and you’re right, BUT you also need to keep in mind that using those dumbbells will also be taxing to your core stability as well. One of these movements with the DB will be a little more challenging than the other, TRY not to grab 8 different dumbbells for this workout. Instead of using allll the DBs break that one sticky movement up into comfortable working sets and push yourself. That Weight Pull Up will be with 1 of your DBs between your feet if you can manage that set up, if not you can just go through regular strict pull ups or another progression that is difficult for you. All 4 rounds of this workout should take you about 15 to 20 minutes, give yourself that goal of keeping it under 20 minutes.

**Optional Accessory Work**
Option 1:
Dumbbell Row
4×12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option 2:
Overhead Carry
3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.