8am Endurance
Run 1 mile
Rest 3 Minutes
Run 800×2 Rest 3 minutes between
Run 1 mile
Miles should be faster than 5k pace.. 800’s should be faster pace than first mile

OR
Partner endurance
20 Rounds
Row 45 seconds
transition time 15 seconds
Partner rows 45 seconds
** Idea is to race your partner for to see who gets most meters each round.
Rest 5 minutes after
Team up for 12 minutes on the bike, switch every minute, when you switch do 3 burpees each. Idea is to beat all the other teams calories.

9am mobility

Warm Up:
2 Rounds:
2 min Run(400m)-Bike-Row
10 Walking Lunge Empty Bar on Back
8 Good Mornings
1 Burgener warm-up with Empty Barbell

Workout:
SOLO VERSION
5 Rounds:
15 Kettlebell Swings 70/53 INT-53/35 BEG-35/25
15 Burpees
Rest 3 minutes
5 Rounds:
9 Thrusters 115/75 INT-95/65 BEG-75/55
1 Legless Rope Climb Or Progression Of
IF YOU WANT TO GO THROUGH THE PARTNER VERSION DOUBLE THE REPS

**Optional Accessory Work**
Option 1:
Overhead Carry
3x100m
Use the heaviest weight manageable for the 3 sets
Rest as Needed Between.
Option 2:
Farmers Carry
3x100m
Use the heaviest weight manageable for the 3 sets
Rest as Needed Between.

Warm Up:
3 min Run (600m)-Bike-Row
THEN
3 Rounds:
8 Leg Swings Each Leg
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press(Strict Press)

Workout:
Clean & Jerk 3-3-3-3-3-3
Rest as needed between sets.
You will have plenty of options for this workout. Biggest thing is going to be if you’d like to go with a movement you’re comfortable with for the day or if you’d like to work on one you tend to struggle with. you have the option of doing a Squat Clean or Power Clean, you can Split Jerk or use the Push Jerk. (videos for both options are posted below). Same with your weight choice as well. Weight wise should be working anywhere from 50% to 75% for your sets. You can stay at 1 weight for all 6 sets or your can change it.

**Optional Accessory Work**
Option 1:
L Sit
Buid to 2 or 3 Minutes
Option 2:
Pause Clean Deadlift
4×5
Pause 2-3 secs at the top. Use 80% to 110% of your 1RM Clean, OTN DEADLIFT. Rest as needed between sets.

Warm Up:
4 min Run(800m)-Row-Bike
THEN
3 Rounds:
100m Run (increase speed each round)
15m High Knees
15m Butt Kicks
10 Walking Lunges

Workout:
Your Choice Of:
4 Mile Time Trial
5k Time Trial
20 Minutes of Running/Walking
–Coaches Notes–
DO. NOT. SKIP. CARDIO. DAY. Some of you are reading this and without even finishing reading the whole post are already putting a big “Nope” in your mind. If the coaches got a dollar for every time we hear members say “I hate running” or “I’m not good at running” we’d be rolling in it. We also get those of you who follow those statements up with “But I know I need to keep doing more of it”, WELP here is your chance. Come in and do the work. You have the 3 options of distances to go through so you can choose whichever will be best for you to fit in class. If you don’t want to use it for a time trial you can still use this as an “active recovery” day to workout if you are ore from this week.

**Optional Accessory Work**
Option 1:
Bar Hang
Build to 2 or 3 Minutes
Option 2:
V Ups (VIDEO POSTED BELOW)
35 to 50 Reps
Option 3:
Pick a Clean or Snatch to Build to a heavy 2 rep for the day.

Warm Up:
2 Rounds:
2 min Run (400m)-Bike-Row
10 Single Leg RDLS
7 Ring Rows
1 Empty Bar Burgener Warm-Up

Workout:
3 Rounds
15 Dumbbell Thrusters, 50/35 INT-35/25 BEG-25/15
15 Chest-to-Bar Pull-ups Or Any Other Progression
30/20 Row Calories
Rest 1 Minute Between Rounds
((Weight Vest Optional))
–Coaches Notes–
Question of the day, will you go unbroken? Okay this one too, should you go unbroken? You see us mention this every once in a while with workouts. These movements are ones that if you decide on the best progression for you then going through the 15 reps at once should be a good possibility so don’t look at the numbers and automatically write it off.. Maybe thrusters are a movement you’re not exactly a fan of, what is a better way to not spend a long time doing them than just doing the set at once?? You might come in today and “not feel” going though it unbroken which is fine, by all means break it up however you want, not a problem. Pick a DB weight and pull up progression that you are pushing yourself with and getting those big sets done at once. 3 rounds is not a lot so you should be doing these rounds fast, aiming for under 10 minutes fast.

**Optional Accessory Work**
Option 1:
Bulgarian Split Squat(2ND VIDEO POSTED)
3×10 PER LEG
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.

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.