Warm Up:
4 Rounds:
150m Row or 10 Cal Bike
7 Jumping Air Squats
5 Pull Ups or Ring Rows
5 Knees-to-Elbows or Knee Raises
1 Turkish Get-Up Each Arm

Workout:
15 Rounds
10 Burpees
1 Rope Climb INT-Rope Progression BEG-3 Low Rope Pulls
–Coaches Notes–
For those burpee lovers out there this is just for you. DO NOT just look at the volume of the burpees, instead try and give yourself a goal with them for each round. Maybe time yourself with them or try to do the same rep counts in your working sets each round. With the rope climb with it only being 1 rep per round try to go with the upper progression for you. Aim to keep the workout at around 10 minutes to under 20 minutes

Optional Accessory Work:
Option 1:
Barbell Bent Over Row (Video Posted)
4×12
The load for this should be light enough that you can comfortably go through all 12 reps WITHOUT having to kip the bar to your chest and WITHOUT having to put the bar down.

Option 2:
L-Sit or Plank Hold
Build to 2 Minutes

Warm Up:
2 Rounds:
1 Minute Run-Bike-Row
7 Empty Bar Deadlift
10 Squat Therapy Reps

Strength:
Strict Press:
3×12
Yup 12 Reps. Be smart about your choice of weight for the sets. You want a weight that you can do all 12 reps WITHOUT having to rerack your barbell.

Workout:
21-15-9
Deadlift 225/155 INT-215/135 BEG-185/115
Dumbbell Thruster 50/35 INT- 35/25 BEG- 25/15
–Coaches Notes–
This should be a fast workout. With both weights for these specific movements being on the lighter side you should be able to keep the working sets at high rep counts. Time wise you should be aiming to stay UNDER 10 minutes so choose appropriate weights for both movements.

Optional Accessory Work:
Option 1:
Single Leg Deadlifts (Video Posted Below)
3×12
You can use a barbell or DBs/KBs for these lifts. Keep your core stable and your hips as straight/flat as you can keep them. Try to not turn your torso as you do them. These work stability/balance while they build strength in your hamstrings/glutes.

Option 2:
Weighted Box Step Ups or Lunges
40 Reps
For the weights use either DBs or KBs, ONLY if you are comfortable using weights. The count will be Left-Right=1 (You’re welcome)

Sunday Funday! Outside in front. Wod starts at 10am. Bring your scarves and mittens.
Partner wod

Wod 1- 10 Minutes Amrap- 1 Partner Working at a time
30 Air Squats
20 Burpees

Wod 2- 10 Minute Amrap
20 Slam balls over the shoulder
20 lunges with your slam ball overhead


Wod 3
15 Minutes Amrap
20 Cal Row
20 DB thrusters
200 M Farmer Carry (both walk on the farmer carry, one partner holds both dumbbells but you can switch as needed.

The gym is being used for a USAW level 1 seminar. Please meet in the front of the building. Thanks.

All 3 classes will take place outside today! There is USAW Weightlifting seminar taking place in the gym.

8 am we will be running 400’s on the post office street. I will have rowers outside to sub rowing.

9am mobility in the parking lot, only 30 minutes worth

10am outdoor partner wod with rowing, running, kb swings and farmers carries, air squats, push ups.. everything but the kitchen sink and barbells.

Do you follow our programming from your home gym? That’s awesome! That’s why we post it. Post a picture of your home gym or where ever you workout and tag the gym on social media! Stop in for a class!

Warm Up:
3 Rounds:
1 Min Run-Bike-Row (increase pace each round)
10 Leg Swings Each Leg
8 Kang Squats with PVC ((Video Posted Below))
10 PVC Pass Throughs
7 Burpees

“I really need to run more.” -Everyone weekly
Now is your chance. Safety first, wear your lights

Workout:
5k Run INT-2 Mile Run BEG-20 Minutes of Running for Distance
This is an all out effort for time.
Other Equipment Conversions:
Replace running with 10 Miles on the Assault Bike, 5k on the Concept 2 Rower Or Ski Erg

*Fine print
Workout alternative is
20 Minute Amrap
5 pull ups
10 push ups
15 air squat


–Coaches Notes–
Don’t skip put on cardio day!! We have the other options for distances that you can pick from if they are more comfortable for you. If the 5k is a distance you are okay with then go at it for time and try to keep a fast pace. If you are those who run the distance often then you have an idea of how long it should be taking you. If you haven’t done a 5k or not sure of time, try to aim for under 30minutes. Again if you know your 5k time will be way over 30 minutes than pick a distance goal that will keep you under that.



**Optional Accessory Work**
Option 1:
Chin Over Bar Hang
Use whatever grip is best for you.
Build to 2 Minutes
Option 2:
Push Ups
40-50 QUALITY Reps
If you want a challenge use a band during your reps. Focus on form and make sure your hips and shoulder are in one line the whole time and your chest goes all the way to the ground before pressing to the top.