DON’T FORGET ABOUT OUR FRIDAY NIGHT LIGHTS OPEN EVENT TOMORROW NIGHT FOR 20.4 FROM 4 TO 7:15PM

Warm Up:
6 Minutes Run(800m)-Bike-Row
THEN
2 Rounds:
High knees 25m
Butt kicks 25m
10 Lateral Lunges
10 Squat Therapy Reps
10 PVC Good Mornings
10 Broad Jumps

Workout:
2 Rounds
800m Run
100m Dumbbell Farmers Carry 50/35 BEG-35/25
10 Back Squats 225/185 INT-205/155 BEG-175/135
Rest 5 mins between each round.
–COACHES NOTES: For this workout your back squats should be heavy, working around 65-75% of your 1RM. You will be able to use the rack during the workout so the 10 won’t have to be unbroken. If the above listed weights are outside of the % ranges use a number close to them, keeping in mind you will have a 5 minute rest between rounds. Aim to get around 6:30/8 or less for each round if you are sticking to the 65-75% weight. For those going to a lighter percentage aim for 10:00 minutes or less for each round BUT like we mentioned before this squat should be heavy for the day. For the DB carry remember to keep those shoulders nice and high as well as pulled back, pretend you are walking with bags of candy and don’t want them to hit the ground.–

**Optional Accessory Work:**
Option 1:
For quality: 40 R Pistols 40 L Pistols
–Use bands or a bench squat progression for these if you have t–
Option2:
L-Sit Pull-ups 1×30
–Bent knee pull ups can also be done–

It’s Coach Amanda’s 3oth Birthday today so why not try the workout named after her? Happy Birthday Amanda

Warm Up:
2 Min Run(400m)-Bike-Row
THEN
2 rounds
5 PVC Good Mornings
8 PVC Pass Throughs
5 Strict Pull Ups (or Ring Rows)
8 Air Squats
5 Kipping Pull Ups
8 PVC Overhead Squats
5 Ring Dips or Bench Dips

Workout:
“Amanda” 3.0
400m Run Buy In
9-7-5
Ring Muscle Ups INT-Bar Muscle Ups BEG-Any Pull Up+Dip Progression
Squat Snatches 135/95 INT-115/75 BEG- 95/55
**30 Double Unders or 50 Singles between each round**
30 Burpee Cash Out

PULL UP SUB NUMBER IS 21-15-9, snatch number stays the same. if you are doing dumbbell snatches 18-14-10 alternating arms.
–

-COACHES NOTES: Taking into consideration your “Amanda” time should be around 6/8 minutes for RX or 10/12 minutes for those adding progression or less itself the added “Bonus” movements will add in time depending on how you will scale them accordingly. The Buy-In should be a fast 400m so you can get in and right to work. Don’t take too much time trying to string doubles together if you are between doubles and singles.–

**Optional Accessory Work**
Dumbbell Box Step-up 1×50 50/35
It’s Hump Day, don’t skip your accessories!!

Warm Up:
3 rounds
150m Row
10 Leg Swings Each Leg
5 Wallballs
5 Empty Bar Power Snatch
5 Empty Bar Strict Press

Strength:
Bench Press
5×5
You choose load for the day. If you want to go heavy that’s fine. If not stay at a comfortable working weight.

Workout:
3 rounds for time of:
*10 Ground-to-Overhead 95/65 BEG-70/55
4 Shuttle Sprints 50m
*Ground to Overhead can be snatch or clean and jerk. Videos are shown below to give examples of both*
–COACHES NOTES: With this workout only being 3 rounds these movements should be set up so you get them done unbroken and fast. Those going with the RX weights should aim for 4:15 for men and around 5 mins for women. If you are going off of the RX weights set your weight up to still finish at or around 5:30 minutes for men and 6 minutes for women. The Shuttle runs should be Sprints!!! .–

**Optional Accessory Work**
Option 1:
Overhead Carry 3x100m
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use 2 dumbbells OR kettlebells

Option 2:
2 Rounds
1 minute Max Cal Bike Or Row
Rest 3 mins between rounds.

GET THOSE OPEN WORKOUT SCORES SUBMITTED BEFORE 5PM TODAY!!

Warm Up:
3 Rounds
150 Row
10 Air squats
8 Empty Bar Straight Leg Deadlift
8 Empty Bar Good Mornings
8 Broad Jumps

Workout:
Deadlift 2-2-2-2-2-2-2
Rest as needed between sets.
((If your back is still tight from 20.3 you can go through the same sets and percentages with a different movement. Back/Front/Overhead Squat or any of the Presses))
–COACHCES NOTES:If you are comfortable going heavy with this movement keep your sets around 85% or higher of your 1RM. If you are still working on technique or feeling comfortable with the deadlift try to stay around 70% or lower and work technique. DO NOT OUTWORK FORM FOR WEIGHT–

**Optional Accessory Work**:
Side Plank 2x 1 Minute 30seconds
Rest as needed between sets.

AND
ThunderBros
Dumbbell press death sets

EQUIPMENT

• 3 sets of light-medium DB (e.g., 50, 35, and 25lbs)

SET UP

• Clean the heaviest DB to the shoulders. Use a neutral grip (palms facing each other).
  • Keep the feet at hip width and legs locked.

EXECUTION

• Press the DB directly overhead locking the arms and then bring the DB back to the shoulders to complete the rep.
  • Complete as many reps as possible with minimal rest overhead.
  • Once you have reached failure quickly transition to the next heaviest set of DB. Complete as many reps as possible in the same fashion. Finish with a max set of the lightest DB.
  • Rest 2-3 minutes and repeat for a total of 3 rounds.

Warm Up:
3 Rounds
200m Run
8 Broad Jumps
6 Push Ups
6 Wallballs

Workout:
20 Minute Assault Bike
EVERY 4 MINS (0:00-4:00-8:00-12:00-16:00)
8 Chest To Bar Pull Ups INT-Pull Up Progression BEG-Ring Rows
8 Box Jump Overs 24/20 BEG-Box Step Overs
50ft Db Front Rack Lunge 50/35 INT-35/25 BEG-25/15
-COACHES NOTES:On 3..2..1 Go… you will start with the 8 C2B Pull Up(or progression) and other movements, once you finish you will get on a bike and ride until the next time set comes up, which will be the 4 Minute mark. You will complete this pattern every 4 Minutes like an EMOM. These are small enough sets that you should be ding the 8 reps unbroken at whatever progression you pick and keep it all fast moving. If we have more people than bikes DON’T YOU WORRY we can set this up so that everyone can enjoy some time on the bike, you’re welcome.-

The Misfit video below goes over the different types of box jump overs you could be using and when to use the different styles effectively and efficiently