Warm Up:
3 Rounds:
1 Min of Run(200m)-Bike-Row
10 Second Hollow Hold
10 PVC Pass Throughs
5 Push-Ups
15 Second Handstand Hold Or Overhead DB Hold(or Wallball)
6 Shoulder Taps Or Alternating Overhead Press

Workout:
For Time:
200 Double Unders or Singles
75 V-ups(Video Posted Below) or Sit Ups
50m Handstand Walk INT-25m HS Walk BEG-50m Bear Crawl
–Coaches Notes–
Little core work to get done. With the volume of all 3 of these movements being high proper working sets/rest sets are going to be important. If you are not overly confident in your doubles (knowing you’ll get at least close to 100 without stopping) pick a number to hit and stick to it. It will be a working set like any other movement. Take some time after the warm up to nail down the V-Up position and rhythm, if it isn’t happening you can always switch to sit ups for the workout. Don’t spend too much time there or trying to force stringing doubles together. As it’s written the workout should take close to 10-12 minutes, if you are adding in some progressions or trying new ones it might take closer to about 15-17.

At Home Version: *equipment and non equipment
200 Double Unders or Singles
75 V-Ups or Sit Ups
1 Minute Handstand Hold or Pike Hold
If you have your rope and have an extra mat available try to jump on that to save your rope(If a mat is not available cut the double under reps to 100 and 50 Singles). The Pike Hold can be done off of a chair or anything to support your legs while being upside down. If being upside down needs to be scaled then go through a minute of an overhead hold of anything weighted.

Rest 5 Minutes
Wod 2
Death by push ups (scale to knee push ups if you struggle with push ups, we are looking for max amount of reps here)

**Optional Accessory Work**
Option 1:
Single Overhead Carry
3x100m
Using either 1 HEAVY DB or KB you will walk with it above your head in one arm then switch at the 50m mark

Option 2:
Suitcase Carry
3x50m EACH ARM
Using either 1 HEAVY DB or KB you will walk with your shoulders and hips as square forward as you can keep them

HomeWods:
Wod 1:
3 Rounds:
400m Run(2 Minutes if Distance Unknown)
40 Air Squats
20 Dips off a box or bench.
If you have the equipment to do the dips on Rings or Supports do that for those reps if not like it says find a box or bench/chair to use.

Wod 2:
28-22-16-10 reps for time of:
Burpees
Lunges
KB Swings
If the KB is not available then you can substitute with Good Mornings with just yourself or if you have a pipe/broom/anything to hold at your shoulders.

Warm Up:
2 Run(400m)-Bike-Row
Then
3 Rounds:
200m Shuttle Run (2x 100m Increase the pace each round)
8 Squat Therapy Reps
8 Empty Bar Stiff-Legged Deadlifts
8 Glute Bridges (No weight or empty barbell)
6 Good Mornings
4 Broad Jumps

Strength:
Tempo Deadlift
1-1-1-1-1-1-1
Tempo=
Explode Up>Pause 1 Sec. At Top>10 Sec. Down>1 Sec. Pause At Bottom
Use around 50-70% of your Deadlift 1RM.

Workout:
6 Rounds
Within 1 Minute
25 Air Squats
Max Reps Clean and Jerks 155/105 INT-135/95 BEG-95/65
Rest 2 Minutes

Home Version
With Equipment: Follow same set up and use either 2 DBs or 2 KBs for the Clean and Jerks. DB Cleans will come from the ground, the KB Clean will be from the Hang. MedBall Cleans can also be used, use the heaviest ball you have.
**If you only have 1 DB simple do alternating DB clean and jerk! good stuff.


Without Equipment:
6 Rounds
25 Air Squats
10 No Push Up Burpee

5 Minute rest
12 Minute EMOM (4 times through each movement)
**40 seconds of work 20 seconds rest every minute
Minute 1 lunge jumps
Minute 2 Hold a plank
Minute 3- Inch worm with a push ups


–Coaches Notes–
You are going to have to keep it moving on this workout. Those 25 Air Squats should be as unbroken as you can keep them, or VERY short rests, to give yourself enough time to get to your bar. The weight on the bar should be very very manageable for those max sets. Something easy to touch and go and to hang onto in that short window of the minute. You will have more rest than working time so use that to your advantage.

**Optional Accessory Work**
Option 1:
DB Bicep Curls
4×8
Option 2:
DB Tricep Extensions
4×8

HomeWods:
WOD1:
11 Minutes of Walking Lunges((Vested Option Use 7 Minutes))
Accumulate 2 minutes of an L-sit or 6 Inch Hold(keeping your heels 6 inches off the ground while laying on your back with straight legs)

WOD2:
Tabata Heel Touches
Rest 1 Minute
Tabata Tuck Jumps(Video Below)
Rest 1 Minute
Tabata Plank Hold-Holding on your hands like the top of a push up

Warm Up:
3 rounds
100m Run
6 Forward Lunges
6 Lateral Lunges
10 Arm Swings/Circles
10 Wrist Circles

Workout:
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats 95/65 INT-85/55 BEG-75/45
Home Version-
5 Rounds
2 Minute Run(if 400m is unknown)
15 Air Squats (or Single are DB/KB OHS if available)
–Coaches Notes–
Nancy is a benchmark workout, so for those who have done this workout before you should be able to have a goal in mind. If you haven’t gone through it yet set small goal within the workout. Maybe try to do the 15 OHS unbroken, or for at least half each round, maybe you will try a new weight. If the OHS is something you are working on STAY SUPER LIGHT to work on quality reps, front squats should be a very last resort option. The volume of this workout does add up but it should still take you under 20 minutes, I would say from around 12 to 16 minutes.

Optional Accessory Work:
Option 1:
Push Ups
4×10 QUALITY REPS
Try to keep elbows close to your body, not flared out, and lowering all the way down so that your chest hits the ground. If you need to go to your knees that’s fine. Focus on Having your shoulders and hips fall and rise at the same time, no wormy reps.

Option 2:
Russian Twist
3×20 Reps
Unweighted reps for quality

HomeWod:
If you have DBs or KBs the “*” movements can be weighted. If equipment is limited then do the workouts as written.
WOD 1:
20 Min EMOM:
*10 Burpees
OR
10 minutes of burpees

WOD 2-
12 Rounds of:
*20 Air Squats (or jumping air squats if you feel fired up)
7 V-ups or Sit Ups
OR
12 Rounds of:
15 Air Squats
7 sit-ups or hollow rocks

*Remember if you are not comfortable coming in, but feel fine, you should still be working out. We will gladly provide you with one on one online coaching. We can make anything work. No equipment, no problems. 1 set of dumbbells would be more than enough for most, if you have a home gym we can get really specific and work those weaknesses. For many of you one on one coaching would include guidance with getting started on the M word… Macros.

*At home workout posted below
Warm Up:
2 Rounds
100m Run or 10 Cal Row/Bike
6 Inchworms
10m Duck Walk
10 Crab Walk
8 Leg Lifts

Strength:
Push Jerk or Split Jerk
((Videos posted for both below))
5×3
Working at one weight for each set.
Weights should be around 70-75%

Workout:
12 Min EMOM
Within The Same Minute
5 Deadlifts 225/155 INT- 185/125 BEG-135/95
5 Bar Facing Burpees
–Coaches Notes–
CAN YOU HOLD ON?? I think you can. The weight listed above are NOT meant to be heavy, think more moderate weight so that 5 reps can happen either unbroken or SUPER fast singles. If you are at a weight that is between those listed,then use that weight you are comfortable with. Depending on class size the burpees might be bar over burpees but either way those should be no problem to finish out your minute.

Optional Accessory Work:
Option 1:
6 Min EMOM
All for 30 Seconds On 30 Second Off
a. Single Leg Toe Touch
b. Bird Dog Planks
c. 6 Inch Hold

Option 2:
Overhead Squat
5×5
Stay light and work on form

At Home With Equipment Version
All pieces of today’s workout can be done with dumbbells if you have dumbbells.

At Home Workout, No Equipment Version.
6 Rounds of:
Wod 1
30 seconds Handstand Walking or Open floor HS hold OR Pike position handstand hold off a box (or couch or chair, video here)
20 second side plank hold, R-side
20 second side plank hold, L-side

Wod 2
10 Rounds of:
30 Jumping Jacks
7 Tempo Push-ups (7 second descent, explode up)

We are continuing to disinfect several times a day. Keeping your distance from each other is always safe.. no matter if its this or the flu. Always check the private facebook page for more details.
Spread the word, I will be opening the gym from 7am to 9am for open gym and the posted workouts. I want to run a class a 9am and 10am to help cut down on crowding. Open gym from 11-2.
**It’s very important to note that if you are not comfortable coming to the gym all is not lost. Please reach out privately and we will be happy to remotely coach you. Yes its more involved and takes us more time than if you were with the group, but are more than willing to put the time and effort in to keep everyone happy and healthy.
***no partner workouts for awhile
***Entire workout can be done outside if you want! Its good to get some sun
***at home workout at bottom of the page

Warm up
2 rounds
20 Single Unders
200m Run
Grab a barbell and start warming up for these movements.

Workout: *yes you can take barbells outside if you want. we will set them up so they don’t roll
7 Minute Amrap
15 Deadlifts 185/135 INT- 135/95 BEG-95/65
10 Front Squats
5 Push jerks

Rest 5 Minutes
10 Minute amrap
5 Pull ups (if you want to be outside sub in dumbbells rows)
10 push ups
15 Squats

Rest 5 Minutes
14 Minutes Amrap
400m Run or row
30 KB Swings

At home workout will be the same only you will sub in dumbbells in the first wod. If you don’t have dumbbells the workout is as follows.

wod 1
EMOM 20 minutes of
10 Burpees
**Very tough to make it through this entire emom. When you miss, take one minute off and try to perform 6 burpees per minute for the duration of the time

Wod 2
7 Rounds of:
20 Air Squats (or jumping air squats if you feel fired up)
7 V-ups