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

Warm up
3 Rounds
100 M run
10 Ground to Overhead
10 No push ups burpees
10 Push ups

Chipper fun Dumbbell verison (cap yourself at 20 minutes and move on if you didnt make it)
60 DB Snatches (right arms only) 50/35
60 Burpees
60 DB Snatches (left arms only)
60 Air Squats
****Scale to 40 if this seem excessive, which it does.
Rest 5 minutes (Cap yourself at 10 minutes on this second one)

30 Single Arm DB OH Squats (right only)
30 Burpees
30 Single Arm DB OH Squats (left only)
30 Air Squats
****The single arm overhead squat is one of the toughest movement to master. If you are struggling try a single DB lunge. If you are struggling with that just switch to a single arm front rack DB squat. Go light if you are attempting the single arm overhead squat. Use a water jug, a can of soup, anything light to try and work through this movement

______________________________________________________________________________Barbell Chipper version (time cap yourself at 20 minutes)

30 Power snatches 95/65
60 Burpees
30 Power snatches 95/65
60 Air squats
*scale snatched to 20 if 30 seems like too much

Rest 5 Minutes

15 Overhead squats 95/65
30 Burpees
15 Overhead squats 95/65
30 Air squats

*If overhead squat are too tough with an empty bar, and you wanted a little weight switch to front squats. Although practicing overhead squats with an empty bar or even a stick is the only way to get better at them

Warm up today!
Run or run/walk 1 mile, get out and do this. Surprise yourself, push yourself
Then 2 rounds
20 Push press with empty bar or broom stick
20 squats
20 Sit ups

20min. AMRAP: DB version
10 DB Push press (5 each arm)
10 DB Swings (5 each arm)
10 Squatting tuck jumps or weighted step ups
200 M run

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Barbell Version
20 Min Amrap
5 Push press 135/95
7 Deadlifts 135/95
10 Squatting Tuck Jumps as high as possible. Be explosive, pretend you are trying to jump to the highest box ever
200m run