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

DON’T FORGET THE STARKEY MARKET WORKOUT WITH COACH HEATHER TOMORROW AT 8am-9am AT STARKEY MARKET!! We will bring everything you just have to show up and be ready to work

8 am Endurance:
Coaches choice for a warm up, we are going to warm up really well for sprints, so nobody pulls a hammy.
Workout:
GOING EVERY 30 seconds
20×55 Yard sprints
If you cant run, you will do death by calories on the rower
–COACHES NOTES: Those speedsters should be aiming for 7 to 10 seconds or less per round, if you’re still working on speed drills aim for staying under 15 seconds every sprint round

9am Mobility: “I’ll provide the apples”-Coach Amanda

10am Partner Wod
Row 6k (yes 6,000m)
400 Double Unders
200 Wall Balls 20/14
100 Sit-ups
50 Strict Handstand Push-ups (sub DB presses)
50 Chest-to-bar Pull-ups

**Non partner version
Row 3k (3,000)
200 Double Unders or Singles
100 Wall Balls 20/14
50 Sit-ups
25 Strict Handstand Push-ups Kipping HSPU or DB Strict Press
25 Chest-to-bar Pull-ups >Any other Pull Up Preogression
–COACHES NOTES: If you are doing the partner version make your working sets smart and never be afraid to stray from the plan. If you find yourselves gassed then switch it up, maybe try smaller sets. Even if you and your partner are at different progressions still use the same rep counts. If you are attacking it solo be smart on your sets with each movement, know your strengths and weaknesses so you can plan accordingly.–